0:00-0:10

Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets

Pre-Mobility: T-spine mobilization with foam roller
Health and Fitness

0:10-0:35

A. Three sets of:

A1. Deadlift x 6-8 reps each leg @ 3011, rest 60 seconds 

A2. Pull up x 6-8 reps, Rest 60 seconds
0:35-0:55

B. AMRAP 7 mins 6 Pull-ups or Ring Rows 9 deadlifts 18 wall ball
Classic: 
0:10-0:30

A. Every 90 seconds, for 15 minutes (10 sets):

Deadlift x 1 rep @ 80-95%

*Build over the course of the 10 sets.
B. 3 sets:

Weighted Pull up x 3-5 reps, Rest 2 minutes
0:30-0:55

C. Spring Fling 2016 Event 3

AMRAP 7 mins 6 Pull-ups 9 deadlifts (RX 225/185) (Sc 185/135) 18 wall ball (RX 30/20) (Sc 20/14)

0:55-1:00

C. Mobility: Foam Roll