WARM-UP

AMRAP × 10 MINUTES

200m Run

10 Good Mornings*

8/8 Single Leg Glute Bridge Ups

6 Up-Downs**

*Option to add the Barbell

** Option to go over the bar

STRENGTH (ALL)

5-3-1-1-1 Deadlifts

Deadlift for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

12 Up-Downs Over Bar

4 Deadlifts (315/205)

(Score is Rounds + Reps)

KG BB: (143/93)

WORKOUT (FITNESS)

AMRAP × 8 MINUTES

12 Up-Downs

4 Deadlifts (205/145)

(Score is Rounds + Reps)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-