DYNAMIC WARM-UP
On a 5:00 clock:
15 toe-taps to target
10 good mornings (vary good morning each round: wide stance, narrow stance, staggered stance, etc.)
5 consecutive step-ups/leg
5 jumps to target (medium height)

DEADLIFT REVIEW & BUILDUP
1 set:
5 coach-led deadlifts (empty bar)
5 athlete deadlifts
5 coach-led touch-and-go deadlifts (light load)
5 athlete touch-and-go deadlifts

2 sets:
5 coach-led touch-and-go deadlifts (light-moderate load)
5 athlete touch-and-go deadlifts

BOX JUMP-OVER REVIEW
1 set:
5 box jumps
5 box jump-overs (box facing)
5 box jump-overs (lateral)

MINI ROUND
1 set:
6 box jump-overs
6 deadlifts

RX

For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts (105/155 lb)
Box jump-overs (20/24 in)
– Athletes stand at the top of the box and step down.

INTERMEDIATE

For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts (75/115 lb)
Box jump-overs (20/24 in)
– Athletes stand at the top of the box and step down.

BEGINNER

For time:
2-4-6-8-10-10-8-6-4-2:
Deadlifts (55/75 lb)
Box step-overs (12/20 in)
– Athletes stand at the top of the box and step down.

4 sets:
:30 side plank/side
1:00 GHD sit-ups

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg