1-2 ROUNDS (OPTIONAL MOBILITY PREP)

5 Cat/Cows

10 Alt. Supermans*

5 SLOW Scap Pull-Ups

10 Good Mornings**

*Raise opposite arm & leg off the floor while bracing and pushing ribs/belly into the ground. This is good prep for bracing properly while also getting the glutes and shoulders warm.

**Option to use empty barbell

Into…

AMRAP x 6 MINUTES (OR 2-3 ROUNDS)

4/4 Staggered Stance Deadlifts w/Empty Barbell

4 Kip Swings

4 Ring Rows

8 Alt. Box Step Overs (switch to BJO at halfway point)

10 Deadlifts (185/135)(135/95)

15 Pull-Ups*

20 Box Jump Overs (24/20)

*Option for Chest to Bars.

(Score is Time)