Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
6 min AMRAP
5 Sit Ups (focus on leg extension)
5 Deadbugs (each side)
5 Deadlifts (empty bar – build to working weight)

**2. Workout Prep**
2 sets
50m Run Workout Pace
5 GHD’s (1st set parallel, 2nd set full)
3 Deadlifts (add weight)

Workout:  Mr. Joshua

* Target number of Rounds: 4 rounds +
* Minimum number Rounds before scaling: 3

20:00 Amrap
400m Run
30 GHD’s
15 Deadlifts (250/175)

* Scaling option 1 (Masters 45+)
20:00 Amrap
400m Run
20 GHD’s (6in riser)
15 Deadlifts (205/135)

* Scaling Option 2 (Beginner)
20:00 Amrap
200m Run or 300m Row
20 Sit Ups
15 Kettlebell Sumo Deadlifts (light)

* Limited Equipment Option
20:00 Amrap
400m Run
30 V-Ups
15 Burpees

* Large Class Option
Teams of 2
20:00 Amrap
400m Run (together)
60 GHD’s (split)
– Partner Holds a Plank (elbows) –
15 Partner Deadlifts (405/285)

**3. Strength Prep**
10 Air Squats (2 sec. pause at the bottom)
-into-
2 Back Squats (build-up to 75% in 3-4 working sets)

Strength:  Back Squat 6×2

2 Back Squats x 6 sets @75% of 1RM

* Complete a set every 90 seconds *