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

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike