Warm Up

3 Rounds:
100m Run/:15 Airdyne
5 Pull Ups
10 Push Ups
15 Air Squats

Deadlift Review (coaches choice)

Mobilty:
-High Hamstring
-Calf Stretch
-Lat Smash
-Individual

Performance/Sport

A. WOD Prep

B. "T.I.C."

Teams of two, complete for time: (20:00 Cap)

50-40-30-20-10:

Deadlifts (225/155)
Box Jumps (24/20)
T2B

C. Core Work:
Plank Holds x :30/:30/:30/:30
Front/Right/Left/Rest