4min Cap:

(if you are late to class 4mins of burpees!!!)

Junkyard Dog Partner Warm-up

Deadlift Review:

5 Coach led reps, 5 Reps athletes move on their own

• Drive the hips back and squeeze the bar into the body

5 Coach led reps, 5 Reps athletes move on their own

• Add a little more weight to the bar. Focus on athletes maintaining
a flat back throughout the entire lift and driving their heels into the
ground.

3 Coach led reps, 3 Reps athletes move on their own

• Add a little more weight to the bar. Have athletes pause for a 2
count in between reps.

Deadlift (increasing weight to starting weight of strength work)
3-3-3-3-3

Accumulate:
25 GHD Sit-ups
25 GHD Hip Extensions
25 Weighted Knee Raises
25 GHD Hip Extensions

EMOM for 12min:
12 Burpee Box Jump Overs
(24"/20")

*Score total reps*