Warm-up

3 Rounds:

10 Glute Bridges

10 Barbell Windshield Wipers

20sec Bar Hang from rig

Lower Body Strength

Every 90 seconds for 7:30:

2 Below Knee Pause Deadlift

*come up to just below knee, solid 3-sec pause, complete lift

--1:30 rest--

Alternating Every Minute on the Minute for 8 minutes:

30sec KB Around the Worlds

30sec Weighted Front Plank

MetCon:

2 Rounds For Time:

20 Double KB Deadlifts

20 AbMat Sit-ups

20 Double KB Goblet Squats

20 Toes to Bar

*Pace Goal: 8:00-10:00

*Can you stay unbroken? If not, quick breaks

Beginner: 18/12, Lying Straight Leg Raises

Intermediate: 26/18, Hanging Straight Leg Raises

Advanced: 35/26

Sport: 53/35, fight like hell to stay unbroken