WOD:

1) Deadlift: 3 Reps Every 1:00 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Dumbbell Stiff Leg Deadlift: 7 Reps Every 1:00 x 7 sets

Pick a light to moderate weight. Focus on positioning over load. Knees should be completely locked out for this drill, not slightly bent.

3) Single Leg Hip Thrusts: 5/side Every 1:00 x 7 sets

No load needed here. Focus on great positioning and activation. Keep your spine neutral, and hold for a brief contract at the top of each rep.

4) 3 rounds AQAP:

400m Run

21 Abmat Sit-ups

12/side Single Arm Dumbbell Push Press 35/25

Perform all 12 reps on 1 side before switching to the other side.

Extra Work:

5) Single Arm Dumbbell Overhead Lunge: 3 sets of 50ft/side

Rest 60 seconds between sides.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE