WARM-UP

2 ROUNDS

5 Jefferson Curls

5/5 Sciatic Nerve Flosses

10 PVC Banded Deadlifts

1:00 EZ Bike

Into…

2 ROUNDS

5/5 Staggered Stance Good Mornings*

5 Cat/Cows

5 Empty Barbell RDLs

:30 Bike Sprint

*Option for staggered stance empty BB

Deadlifts

STRENGTH (ALL) — 5×2 Deadlift* (21X1) 

Deadlift for load:

#1: 2 reps

#2: 2 reps

#3: 2 reps

#4: 2 reps

#5: 2 reps

WORKOUT (PERFORMANCE)

FOR TIME 60-30-15*

Cal Bike

20-10-5

Deadlifts (315/205)

*Alt. Cals: 50-25-12.

(Score is Time)

KG BB: (143/93)

WORKOUT (FITNESS)

FOR TIME

50-25-12*

Cal Bike

20-10-5

Deadlifts (205/145)

*Alt. Cals: 40-20-10.

(Score is Time)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 Glute Bridge-Ups w/:05 pause at top*

:30/:30 Single Leg Glute Bridge Hold

*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.