1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

30sec x Plate Hold (15sec each side)

20sec x Russian Twists

10 x Glute Bridges

—then—

Warm-up to 70% of your Deadlift max

3) Lower Body Strength: Main Lift

Level 1: If your Deadlift max is below your body weight

Every 90 seconds for 12 minutes (9 sets):

5 reps (singles, not touch n’ go) @moderate weight

Level 2: if your Deadlift max is over your body weight up to 1.9 x your body weight

Every 2 minutes for 12 minutes (6 sets):

5 reps (singles, not touch n’ go) @70% and build

Level 3: if your Deadlift max is 2 x your body weight and above

Every 3 minutes for 12 minutes (4 sets):

5 reps (singles, not touch n’ go) @75% and build

4) Lower Body: Auxiliary

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

16 x Double DB/KB Split Squats (8 each leg)

6 x Barbell Rollouts

5) Finisher:

5 Rounds For Time:

10 x MB Slams

20 x MB Wall Sit Twists

Pace: Aggressive: 4:00, Solid: 4:30, Limit: 5:00

Beginner: 15/10

Intermediate: 25/15

Advanced: 35/20

Sport: 50/35