1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Iron Crosses

10 Plank Up Downs

10 Glute Bridges

10 RDLs

--then--

5 sets of 1 Deadlift to warm-up to 75%

3) Lower Body Main:

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

Every 90 seconds for 12 minutes (9 sets):

4 reps (singles, not touch n’ go) @moderate to heavyish 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):

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

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

Every 3 minutes for 12 minutes (4 sets):

4 reps (singles, not touch n’ go) @80-87.5%

Lower Body Auxiliary:

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

10 Back Rack Split Squats (5 each leg)

12 Plate Sit-ups

4) Finisher:

For Time:

Barbell Rollouts

Beginner: 20 reps

Intermediate: 25 reps

Advanced: 30 reps

Sport: 35 reps