5 Rounds each of 'Rowling' with penalties.

Barbell Warm-up + Active Stretching
:
5 Good Morning
5 Back Squats
5 Elbow Rotations
:30 Second Active Spidermans

5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats
:30 Seconds Push-up to Down Dog

  

Pigeon Pose on Box- :30 sec. on each side
Ankle Stretch on Box- :30 sec. on each side

Box Jumps:
1. Arms = Wings
2. Knees Out
3 Movement Prep

Rowing/Deadlift:
1. Legs Initiate Power
2. Handle & Seat/Bar & Hips Move Together
3. Handle/Hips Lead the Recovery
4. Build Up in Weight

Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh.