WARMUP
## 30 Seconds
Easy Shuttle Runs
Walking Samson Stretch
Glute Bridges
Front Plank (On Elbows)
Moderate Shuttle Runs
Walking Spiderman Stretch
Single Leg Glute Bridges (30 Seconds Each)
Side Plank (30 Seconds Each)
Faster Shuttle Runs
Walking Lunges
Glute Bridge Walkouts
Wall Sit (Just Below Parallel)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# TEACHING
## JUMPING LUNGES
### Movement Prep
Establish Bottom Position
20 Seconds Reverse Lunges
20 Seconds Jumping Lunges
### Movement Subs
20 Alternating Reverse Lunges
## DEADLIFTS
### Movement Prep
Establish Set-up Position
30 Seconds Slow Deadlilts
*Build to Workout Weight*
WOD
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs
