1.) 1 Round (0:00-14:00)
- 2:00 Ski (or Row) (Increase pace every :30)
- 20 Banded Face Pull
- 15E Side Lying Hip Abduction/Adduction
- 12 Barbell Good Morning
- 10 Barbell Deadlift

* With the remaining time, quickly brief S.F.P and then have athletes start performing lighter warm-up sets. As soon as the clock hits 14:00, start a new interval timer for the piece below to keep athletes on track with warming up properly and making their attempts.

4.) 4:00 EMOM (56:00-60:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :20E Pigeon
Minute 4: :20E Twisted Cross

S.F.P. Notes:
Today we are establishing a 2RM "Hand-Release Deadlift". All percentages are based on your 3RM Hand-Release Deadlift that you established on 04.02.2022. If you did not perform the 3RM Deadlift on 04.02.2022, please build to a heavy double for the day progressing in weight over the course of your sets. The goal would be to perform a 2RM heavier than the 3RM you established a couple weeks ago.

E.S.D. Notes:
Athletes perform their DB Reverse Lunge with two dumbbells (one in each hand at their sides) in place. Dumbbells should be light enough so that these can be performed unbroken for the majority of these rounds in order to buy the maximum amount of time to rack up reps in V-Ups. Remind athletes that V-Ups start in a hollow position with feet and shoulders off the floor and end in a hollow position. Try not to lose tension between reps and only when needed and taking a longer rest period.