A. GENERAL (4:00)Amrap 4 minutes5 Burpees10 Alternating forward lunges10 Glute Bridge10 Hollow Ups
B. MOBILITY / ACTIVATION (2:00)10 Good Mornings5 Segmented deadlifts, pause above the knees on the way up & downC. SPECIFIC (3:00)5 Deadlifts @ 40%5 deadlifts @ 50%
Begin Deadlifts
C2. SPECIFIC (3:00)6 Step ups, Unweighted4 Step ups, Weighted (if needed)2 Box Jumps
Score: WeightTC: 18 minutesKG: N/A
Scaling OptionsBeginner7 x 5 @ light to moderate
IntermediateAs written
For Time
200 Step ups @ 20"
Every 2 minutes stop and perform 5 Box Jumps
RX+: 50/35 lbs x 1
Score: TimeTC: 15 minutesKG: RX+ 22.5/15
Scaling OptionsBeginner100 Step ups @ 16"* Every 2 minutes stop and perform 3 Seated vertical Jumps
Intermediate150 Step ups
10 minutes on bike erg or rowerEasy pace
Active Recovery