A. Warm Up

4 sets NFT

10 B-Stance Hip Thrust/leg

10 Deficit KB Stiff Leg Deadlift (3010 Tempo)

45 second side plank

*30 second star side plank for coaches challenge

B. Strength

3 sets of the following superset

Back Squat

3 sets @ 4141 Tempo


Staggered Stance Contralateral DB Romanian Deadlift

3 sets @ 3131 Tempo


C. Conditioning

For time and calories rowed:

1 minute Single leg wall sit/leg

*only count time you’re actually in the position

*scale back and accumulate 3 minutes regular wall sit


8 rounds for calories

30 seconds row

30 seconds rest

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