Pre Warm-Up

3 Rounds 

10m butt kicks 

10m high knee 

5 burpees 


10m crab walk 

10m bear crawl 



For Time – 30min Cap 

2mile Run 

Deadlift Ladder:

12reps at 185/125

10reos at 225/155

8reps at 275/185

6reps at 315/205

4reps at 335/225


Cool Down 

1.) 2k row – moderate pace 

2.) Foam roll and stretch back of body 

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