"Deadlift Penalty"

Warm Up (2 Rounds):

  • 25 Jumping Jacks (Behind)
  • 10 Jumping Jacks (In Front)
  • 10 Elbow 2 Ankle Lunge w/ Twist (5/5)
  • 10 Side Lunge (5/5)

Met-Con (Complete For Time):

  • 50 Wall Balls (20/14)
  • 25 Deadlift (185/135/95)
  • 50 Handstand Push Ups
    * Every time you break from Wall Balls or HSPU, Deadlift the bar and hold it for 10 sec *
    * Scale HSPUs as needed *

Cash Out (3 Reps):

  • Rope Climbs

Mobility (NFT):

  • Front Fold
  • Triangle
  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Lizard Pose
  • Pigeon Pose
  • Foam Roll