Hump Day

Warm Up/Mobility
Glute/Hamstring Smash and Floss
Lower Back Smash

20 Single Unders
10 Single Leg Jump Rope (L)
10 Single Leg Jump Rope (R)
20 Speed Steps (Alt leg Jump Rope)
10 L/R Single Jump Rope
10 Forward Jump Rope
10 Backward Jump Rope
10 Single Penguin Taps
10 Double Penguin Taps
3 1 Single+1 Single+1 Double

2 rounds
3 Barbell Good Morning
10 Plank Shoulder Tap
5/5 SA DB Bent over Row

Deadlift (7×5 (EMOM))
5 TNG Deadlift
Build from Moderate to Heavy

Metcon (Time)
3 Rounds
6 Deadlifts (225/185)(315/225 Rx+)
12 Alt NO Push UP 1DB Renegade Row (35/20)|(50/35Rx+)
72 Double Unders