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Warm Up

2 Steady Rounds: 20 Dead Bugs, 20 Lunge Steps, 15 Ring Rows

Very general warm up today – we want you to have enough time to warm up your deadlift.

Mobility Recommendation: 1:00 HS hold, freestanding or against a wall

Ensure you are pushing against the ground and keeping your midline engaged throughout.


15 RFT: 12 Air Squats, 8 Pull Ups, 4 Strict HSPU, 1 Deadlift (315/225)

This workout should have sets of movements and a deadlift weight that doesn’t slow you down too much. We are looking for fast, quality reps on the gymnastics followed by 1 heavy pull each round.


Accumulate 5 minutes in a plank

Aesthetics over duration. Get planking correctly!



Team Workout