Warm Up: 5 Mins
5 Inchworms
Then 2 Rounds:
5 Burpee Broad Jumps
10 RDL
:30 Plank

Core Strength: 8 Mins
2 Rounds Not For Time:
15 Left Plank Hip Lifts
15 Right Plank Hip Lifts
20 / Side Band Wood Chops

Mobility: 10 Mins
2:00 / Side Barbell Smash Hamstring
5:00 Coach Lead Hip / Leg Stretch

Metcon: 15 Min Cap
3 Rounds:
5 Deadlifts @ 80% 1RM
8 Box Jumps 30/24
2:00 Rest Then
3 Rounds:
10 Deadlifts @ 65% 1RM
15 Box Jumps 24/20
*If you don’t have a 1RM Deadlift to go off of then find a heavier weight that you can perform 5 TnGo reps for the at least 1-2 rounds in place of 80%. Adjust the weight down to something that you can perform 10 reps in 1 to 2 sets (under fatigue) in place of 65%.