Warm up
800m Run
20 Tuck Jumps
20 RDLS with empty bar
10 Deadlifts with empty bar

Strength
Find a 1 rep max or 3 rep max deadlift
Warm up to this with lighter low rep warm up sets

Wod
AMRAP 15 Minutes
400m Run
60 Air Squats
400m Run
30 Air Squats

Scaling: – Reduce air squat volume for newer athletes. Squats should not exceed 2:30 of work for the 60 reps or 1:30 of work for the 30 reps.
**Coaches will be focusing on FULL RANGE OF MOTION in squats today so if you need to squat to a ball get one out. Air squats are the time to practice full range of motion if your mobility is lacking