PART 1:

Take 5-10 minutes to build to your deadlift weight

3 Sets:
5 Explosive Strokes On Rower (half, half, 3/4, full, full)
3 Box Jumps
Rest 60 seconds


PART 2:

“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)


PART 3:

Three sets of:
10 R/L Posted Single Leg Deadlifts
Rest 60 seconds
6-8 Barbell Hip Thrusts
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds