Warmup

10 Step-ups, 12 Wall Angels, 12 lateral lunges (6 each leg), 12 Knees-to-elbows, 12 ATW Planks, 20 Double-Unders, Long Lap

Deadlift Warmup 3 x 3 @ 5,6,7 RPE

All Classes

Hip Capsule Mob 2:00min
Reverse Ballerina 2:00min

Advanced/Intermediate

Deadlift - 8sets / 2 reps @ 8 RPE

Between sets:
5 Pullups
5 Knees-to-elbows
1:00min rest

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