WARMUP
## 2 Rounds
### 40 Seconds On / 20 Seconds Off:
**Station 1:** Row
**Station 2:** Front Plank Hold
**Station 3:** Glute Bridge Walkouts
**Station 4:** Banded Good Mornings
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Barbell Ankle Stretch: 1 Minute
## Banded Pike Stretch: 1 Minute
# TEACHING
## LATERAL BARBELL BURPEES
### Movement Prep
10 Frog Hops
4 Step-Up Lateral Barbell Burpees
4 Jump-Up Lateral Barbell Burpees
## DEADLIFT
### Movement Prep
15 Second Start Position Hold
15 Second Finish Position Hold
30 Seconds Slow Deadlifts
*Build to workout weight*
WOD
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees
