Warm-up

3 Rounds:

10 Glute Bridges

10 Hanging Knee Raises

10 Single KB Suitcase Deadlift (5 each side)

Lower Body Strength

18-minute time block:

Work to 1-rep max on Deadlift

MetCon:

8-minute time block:

1,000m/800m Row

Max Distance Double KB/DB Farmer’s Carry

*Pace Goal: 400-600m

*Row: push hard on the row

*Carry: try to immediately get moving on this

Beginner: 800/640m, 26/18

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53