On a 5:00 Clock:

:20 Row, Bike, or Ski (moderate to fast pace)
10 Alternating Samson Stretch
5 Staggered Stance Good Mornings / Leg
5 Sit-ups (workout standard)

Set-up 3 sets of 5 reps coach led working up to workout weight

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 TEST 🔥

For time :

◾200 Meter run
◾10 sit ups
◾5 Deadlift

Goals and modifications :

In order for you to do RX or Scaled weight you must
Finish this mini round in 1:15 or less .
----
If you finish this round in 1:20 or more
We must adjust the workout to be able to finish it
----

Modifications
◾Intermediate:
     1000m run
     50 sit-ups
     25 deadlifts (135#/95#)

◾Beginner:
     600m Run
     25 situps
     15 Deadlifts (75/55#)

INTENDED STIMULUS
---Finish today’s workout in less than 30:00.
    Advanced athletes should push to finish closer to 25:00.
---Light to moderate loading on the deadlift.
---Finish the run in less than 5:00.
---Complete the sit-ups in one large set.

3 Rounds For Time: 30min CAP

1000m Run
50 Sit-ups
25 Deadlifts (185/125#)
- Rest 2:00 between rounds

 Intermediate: 135#/95#
Beginner: 600m Run; 25 situps; 15 Deadlifts 75/55#;

3 sets:
1:00 Pike Hold
- Rest 1:00
:30 Wall Facing Handstand Hold

Accumulate:
100 Shoulder Tap in Plank