Warm Up

Row/Bike/Run 3:00

3 Rounds
10 KB Single Leg RDL
10 KB Swing
10 KB Press

Mobility:
~ Hamstring (w/band)
~ Calf Stretch
~ Trap/Shoulder balde/Pec with lax ball

Workout

A. Deadlift 4RM

B. 5 RFT
15 Box Jumps
12 Deadlifts @50% A
9 HSPU

Optional Conditioning

EMOM x 15:00
Min 1: :30 Plank
Min 2: HS Walk 20'/HS Hold
Min 3: L-Sit :20-:30