Part A:
every 2:30 minutes for 7:30 minutes (3 rounds)
6 deadlifts 70-75%
don’t rush, you have 2:30 to do 6 good reps
Part B:
every 1:30 for 18 minutes (12 rounds)
round 1: 10-15 lateral raises, light
round 2: 45 second plank or hollow hold
round 3: 10-15 each arm rear delt rows, light
round 4: 45 second plank or hollow hold
Part C:
amrap 6 minutes
2 power cleans 50-60%
10 double unders or 20 singles
Stretch:
1-2 rounds, 45 seconds
seated forward fold
happy baby
standing quad stretch