2 Sets
10 Stagger Stance Good Mornings / Leg
50m Jog (Easy pace)
10 Alternating Soldier Kicks
50m Jog (Increase speed)
10 Alternating Jumping Lunges
50m Jog (Increase speed)

Deadlift Set-up and Progression Drills: 3-5 reps Coach led

Set-up
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

Deadlift to shins
" to knees
" to mid thigh

Prove it run: 200 meters

Load up:
EMOM 5:
7 unbroken Deadlifts

For Time:  (15min Soft Cap)
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

Intermediate: 155/105#
Beginner: 95/65# *300 meter runs if needed*

2 Sets:
1:00 GHD Sit-ups
1:00 Plank Hold
1:00 Good Mornings