Warm Up:
2 Sets
10 Stagger Stance Good Mornings / Leg
50m Jog (Easy pace)
10 Alternating Soldier Kicks
50m Jog (Increase speed)
10 Alternating Jumping Lunges
50m Jog (Increase speed)
Specific Warm-Up:
EMOM 5:
7 Unbroken Deadlifts
WOD:
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
Intermediate:
21 Deadlifts (155/105#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
Beginner:
21 Deadlifts (95/65#)
400m Run
15 Deadlifts
300m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run
Alternate Workout:
For Time:
21 DB Deadlifts
400m Run
15 DB Deadlifts
400m Run
12 DB Deadlifts
400m Run
9 DB Deadlifts
400m Run
Movement scaling options:
Deadlift: Weight, DB Option
Run: Distance, Bike 1000/800m, Row 500/400m
Skill Work:
2 Sets:
1:00 GHD Sit-ups
1:00 Plank Hold
1:00 Good Mornings
Stretching:
3 Sets:
30 Seconds Groiner Stretch / Side
30 Seconds Calf Stretch / Side
30 Seconds Seated Torso Twist