Gotta love the Maui sky!

STRENGTH: (15 min)

Deadlift

Build to a Heavy Set of 5

BeachFit will do 12 AMRAP of “Cindy”

5 Pullups or Ring Rows  (*BeachFit plus Chest to Bar Pullups)

10 Pushups (*BeachFit plus Plyo Pushups)

15 Air Squats (*BeachFit plus Jumping Goblet Squats)

WOD:

#flat tire

EMOM 15

Min 1: 10 *Deadlifts (185/135lbs) (Rx+225/155 and 15 Reps)

Min 2: 20 Ab Mat Sit-Ups (Rx+ 15 GHD Sit Ups)

Min 3: Max Calorie Bike or Row

The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions  unbroken when fresh.

CASHOUT:

Accumulate 75 Weighted Glute Bridges (35/25) or Barbell Good Mornings (45/35lbs)  Rx+ Weighted Hip Extensions