1 set:
100-m run
15 PVC pipe good mornings
20 lateral hops over the PVC pipe

1 set:
100-m run
15 PVC pipe Romanian deadlifts
20 lateral hops over the PVC pipe

1 set:
100-m run
15 PVC pipe deadlifts
20 lateral hops over the PVC pipe

Deadlift Setup:
1) Hands at shoulder width.
2) Feet between hips and shoulder width.
3) Shoulders slightly in front of the bar.
4) Arch chest up to maintain lumbar curve.
5) Heels down.

Pre-workout Loading
Practice Rd:
1 set:
5 synchronized deadlifts
5 synchro bar-facing burpees

For time, with a partner:
30 synchro deadlifts (125/185 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run