Time: 25

Glute & Lower back SMR (8 min)
200m Run/jog
12 Glute Bridges
12 Ring Rows
12 RDL w/ Barbell
Review Deadlift

Part 1
Time: 20
Primary: Ventilation - Secondary: Plumbing

12min AMRAP
200m Run
6 Deadlifts 275/225->225/185->185/135
12 Pull-ups-> 15 Jumping Pull-ups
18 Burpee over Bar->Bodybuilders->To box”

This should be high heart rate (85-95%) with high breathing rate. Deadlift weight should be difficult, but doable, either quick singles or unbroken.

Part 2
Time: 15
Primary: Plumbing - Secondary: Plumbing

3 Rounds Not For Time:
90s Max Double-unders->DU practice
20 Russian Twists
1 min Plank
15 Tuck-ups

Use the 90s of double-unders to refine the movement and practice. Chase the burn on all core movements.

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