Warm-Up:

Foam Roll Lats T-Spine
Banded Shoulder Distraction
Foam Roll Quads
Wall Stretch
Seated Foreword Fold

3 Rounds
50′ 1 arm KB Farmers carry RT
8 1 Arm KB Deadlift LT
50′ 1 arm KB Farmers carry LT
8 1 Arm KB Deadlift RT

Conditioning:

With a Partner, conga line style. Each person completes three rounds.

500m Row
12 Deadlifts
21 Box Jumps

Rx:
225,155
24″,20″ (must jump)

Level 2 and 3
A weight you could do 21 reps with unbroken fresh
24″,20″ (step ups ok)