GROUP WARM-UP
1 round (in any order)
250 m row
10 hinge with empty bar
10 steps-ups
250 m row
10 hinge with empty bar
10 box jumps

METCON
For time:
21-15-9 reps of –
Deadlift 225/155; M55+ 185/125
Box jump 24/20
5 minute time cap

rest 6 minutes

For time: 2000m row

ALTERNATE METCON
21-15-9 reps of:
Deadlift or kettlebell swing
Box step up
5 minute time cap

rest 6 minutes

2000m row

MIDLINE
3 sets of:
12 leg raises (D-ball below belly button), 2-second tempo up, 2-second tempo down
:45 sandbag hold (Heavy)

MOBILITY
1:00 each side pigeon stretch
1:00 each side couch stretch
1:00 torso twist with stability ball