WARM UP

3 RFT

30 secs of jumping jacks

8 air squats 

8 stiff legged deadlifts

8 glute bridges

6 good mornings

4 broad jumps

LIMITED EQUIPMENT

Dumbbell Single Stiff Legged Deadlift 12-12-12, 

Dumbbell Deadlift 30-30-30, 

Single Arm Dumbbell Bent Over Row 12-12-12-12,

NO EQUIPMENT

5 rounds for quality of:

10 L Single Stiff Legged Deadlifts

10 R Single Stiff Legged Deadlifts

25 Glute Bridges

10 Broad Jumps

Plank Hold, 20 secs