GENERAL WARM-UP⁣⁣⁣

❖ 10 minutes⁣:

1:00 jumping jacks⁣⁣
Squat prep cycle + 10 pass-throughs⁣⁣
1:00 jump taps⁣⁣
Squat prep cycle + 10 pass-throughs⁣⁣
1:00 lateral line jumps ⁣⁣⁣⁣

SPECIFIC WARM-UP

❖ 3 rounds:⁣⁣

6 deadlifts to the knees ⁣⁣
6 full deadlifts⁣⁣
3 left/3 right single-arm front squats⁣⁣
3 left/3 right single-arm thrusters⁣⁣
6 sit-ups⁣⁣
3 left/3 right step-ups⁣⁣

Weighted movements can be completed with dumbbells or substitute objects.

WOD

For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

50-lb. DBs, 24-in. box

Time cap: 20 minutes