Warm up: Dynamic Warm up
mobility: Posterior chain Smash x 90s each side

Health and Fitness
A. Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Deadlift x 6 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Hanging leg or Knee Raises x 10 reps @ 2111

B. Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)

Classic
A. Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest 3 minutes between sets.

B. “Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

D. Mobility: 5 point overhead mobilization with band, Couch stretch