GROUP PREP
200m jog or cardio
15 Glute Bridges
15 Air Squats
10 PVC Passthroughs
PVC Warmup (same as Barbell Warmup) + 5 Thrusters + 5 Overhead Squats
Warm up to your starting Deadlift weight
STRENGTH
EMOM x 10
2 Deadlift at 70-80% of your 1 RM
WOD
8 min AMRAP
30 Double Unders (scale to 60 singles)
15 Thrusters (75/55) (Fitness 55/35)
1 min rest
Directly Into…
8 min AMRAP
30 Double Unders (scale to 60 singles)
15 Overhead Squats (75/55) (Fitness 55/35) – scale to a Front Squat if needed
* 2 Separate Scores for today *
MOBILITY
Couch Stretch
Banded Shoulder Distraction
Pigeon Pose