Warm up - foam roll 5 minutes hips, glutes, back, couch stretch, pigeon stretch, shoulder rolls, 90/90 hip opener stretch (3-5 reps on each side), 2 rounds of: 15 air squats + 10 v-ups + 10 single leg deadlifts + 0:30 HS Hold
AMRAP 8 minutes
3 Rounds
9 Toes to bar
3 Deadlift 315/225
3 Rounds
9 Toes to bar
6 Deadlift 275/185
3 Rounds
9 Toes to bar
9 Deadlift 225/155
3 Rounds
9 Toes to bar
12 Deadlift 185/125
3 Rounds
9 Toes to bar
15 Deadlift 135/95
3 Sets for quality
20 Hip Extensions
100’ Lunge Walk
Or Tower Run Summit Park 11am
If you don’t do the tower run
do a 30 min zone two/jog