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AMRAP 9min:
3 Jumping Pull Ups
6ea Spiderman
9ea Single Leg DB Deadlift
30 Plyo Skier
BB Warm Up 5-10ea:
Shin to Knee
Knee to Mid-Thigh
RDL
Deadlift
Prime 1x:
1 Rope Climb or Variation
6 Deadlift (light loading)
4 Box Jump to a Step Down
1 Rope Climb or Variation
3 Deadlift (workout weight)
3 Box Jump
Notes: Work through at a moderate pace.
Complete as many rounds as possible in 12 mins of:
2 Rope Climbs
6 Deadlifts, 275/185 lbs
9 Box Jumps, 24/20 in
–Goal: 6+ Rounds
AMRAP 12 min
3 Rope Climb Pulls
6 Deadlift (205/145)
9 Box Jump OR Step Up (20/16)
AMRAP 12 min
8 Strict Pull Up
6 DB Deadlift (50/35)
9 Box Jump (24/20)
AMRAP 12min
12 Lunge, Lunge & Squat
18 Sit-Up
24 Lateral Skater
3 Rounds
15 Abmat Sit Up
15 Hip Extension
Notes: Add weight to one or both movements if needed.
Single Arm Chest Stretch 1x:
1-2min per side
3-way Hip Stretch 2-3xs:
:20sec each position
