Warmup

Core – x3

30 sec plank

15 glute bridges

Strength

Deadlifts

6sets x2 reps (3 ‘’ deficit )

Wod

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Xtra

3 Rounds, Not for Time:

100m Farmers Carry

100m Sled push