9 29

WARMUP

3 RNDS
10 Air Squats - 2 sec Pause at bottom
 10 Kettlebell Swings
 30 Single-unders

BUYIN

3 RNDS
 8 Deadlifts
 8 Front Squats
 8 Strict Presses

THEN

12 MIN
5-8 DL
2:00 Rest

WORKOUT

5 rnds - goal under 9 min

7 Deadlifts     225/ 155 -  185/135
14 Box Jump-overs   24/20

BONUS

Posterior Chain Flush &  Mobility

    2:00 Row     easy
2:00 Glute Smash & Floss (ea/s)
    2:00 Row     easy
2:00 Pigeon  (ea/s)
    2:00 Row     easy
2:00 Hamstring Smash & Floss