Warm up: run 1 mile
Mobilize
A) EMOM until failure. 20 min cap though. At 20 minutes or failure(whichever comes first) do 10 more rounds for time.
7 dumbbell deadlifts
5 db front squats
3 db push press
DB’s: 45-50/30-35
May sub for barbell: 115/75 or kb: 44/25
B) class