A. GENERAL (7:00)
3 Rounds
30 Single unders
10 No Push up Burpee
10 Inchworms
10 Band Face Pulls
10 Band Bent over Lat Pull down

B. MOBILITY/ACTIVATION (2:00)
2 sets
10/10 Calf Raises
10 Lying Leg Raises
10 Glute Bridge March

C1. SPECIFIC (10:00)
Deadlifts
- 5 Empty Bar Good Mornings
- 5 Lift Offs
- 5 Tempo Deadlifts
- 5 Deadlifts, Light
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Ramp up for workout Weight
Toes to Bar
- 2 x 5 Beat Swings
- 2 x 3 Swinging Knee Raises
- 2 x 3 Swinging Leg Raises
- 3 -5 Toes to Bar

Take extra time to watch and have members practice their toes to bar.

6 x AMRAP 3
60 Double unders
20 Toes to Bar
Max Deadlifts @ 275/185 lbs

-Rest 1:00 Between Amraps-

TC: 23 Minutes
Score: Deadlift Reps
KG: 125/84, Beg: Moderate
Int: 100/70

Scaling Options
Beginner
60-80 Single Unders
15 Hanging Knee Raises
Max Deadlifts @ Moderate

Intermediate
30-60 Double Unders (Cap 1:15)
20 Swinging Leg Raises
Max Deadlifts @ 225/155 lbs

Plank Bird Dogs
3 x 12-20 Reps

Goal: Transverse Core Accessory