Partner Warm Up:
1 set:
Partner 1 – :45 run, bike, row, ski, or jumping jacks
Partner 2 – AMRAP inchworm + push-ups
1 set:
Partner 1 – :45 run, bike, row, ski, or mountain climbers
Partner 2 – AMRAP 5 squats + 5 burpees
1 set:
Partner 1 – :45 run, bike, row, ski, or run
Partner 2 – AMRAP 5 good mornings + 6 front-rack lunges
Specific Warm-Up:
4 sets:
5 deadlifts
Rest :30-1:00 between sets
WOD:
5 sets for load:
5 deadlifts
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Deadlifts: Load, pull from blocks, DB options, lunge options
Alternate Workout:
Limited Equipment
5 sets for reps:
:45 deficit DB step-back lunges
:45 DB deadlifts
Rest 3:00
Post-Workout Skill Work:
Accumulate:
100 front-rack lunges (35/45 lb)