WARM-UP

2 ROUNDS

:45 Bike*

10 Good Morning (option to add empty barbell to back rack)

10 Glute Bridges

5/5 Cat-Cow

5/5 Thread the needle rotations

Into

2 ROUNDS

:45 Bike*

10 BB RDL

10 Superman Holds (:03-:05 per hold)

*Increase pace each round

STRENGTH (ALL) — 1×5 @ RPE 6 / 1×5

RPE 7 / 1×5+ @ RPE 8 Deadlift

Deadlift for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

EVERY 3:00 × 5 SETS

15/12 Cal Bike

7 Deadlifts (275/185)

-Rest w/ Time Remaining-

(Score is Slowest Time)

KG BB: (125/85)

WORKOUT (FITNESS)

EVERY 3:00 × 5 SETS

12/10 Cal Bike

7 Deadlifts (185/135)

-Rest w/ Time Remaining-

(Score is Slowest Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10 SLOW Bird Dogs

10 Slow Alt. Scorpions

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.