Warm-up

• 2 Rounds
  • 200m Run
  • 10 KB Good mornings (light)
  • 15 Air Squats

Then

• 0:30 Calf Stretch (each side)
• -10 Front Leg Swings (each leg)
• -10 Side Leg Swings (each leg)
• -Hamstring Walk (10 Steps, take half a step and each time reach down to your toe)

METCON

• For time:
  • Run, 300 m
  • 5 Box Jumps, 24/20 in
  • 5 Deadlifts, 225/155 lbs
  • Run, 300 m
  • 10 Box Jumps, 24/20 in
  • 10 Deadlifts, 225/155 lbs
  • Run, 300 m
  • 15 Box Jumps, 24/20 in
  • 15 Deadlifts, 225/155 lbs
  • Run, 300 m
  • 20 Box Jumps, 24/20 in
  • 20 Deadlifts, 225/155 lbs
  • Run, 300 m
  • 25 Box Jumps, 24/20 in
  • 25 Deadlifts, 225/155 lbs

Bike Erg / Box Jumps, 24/20 in

QUALITY

• 3 rounds for quality of:
  • 10 Barbell Roll Outs
  • 15 Hollow Rocks
  • 20 GHD Hip Extensions

Move through it at your own pace, if you don’t have a GHD Perform 40 superman’s. Scaling Options: Scale to a deadlift weight that is moderate/light and you can keep unbroken at least until the set of 10.