| Posterior Chain Conditioning: (16:00) | |
| 8:00 to build to 40-50% of 1RM Deadlift OR a light to moderate weight | |
| THEN… Every 1:30 for 5 sets: (7:30) | |
| 10 Deadlift (RX: 40-50% of 1RM Deadlift but no more than 255/175) | |
| METCON (22:00) | |
| Core Conditioning EMOM 5:00 | |
| 10 Toes to Bar (ADV: 12) | |
| Starting at the 5:00 mark – Straight Into… | |
| 20 – 16 – 12 – 8 – 4 | |
| Double Dumbbell Box Step Over (RX: Box @ Knee height — DB athlete choice) (ADV: 24/20 Box – 50/35 DB) | |
| Burpees | |
| EXTRA WORK: | |
| 5:00 Double Under Crossover OR Crossover Single Practice | |
| Assault Bike Work: | |
| Bike for 10:00 — Starting at 0:00 & Every 2:30, perform 7/5 Cal Sprint | |
| *Pacing should be consistent enough to allow you to recover after the sprint without drop off | |
| 10 Pull Overs For Time |
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