WOD:

1) Every 1:30 x 14 sets:

Odd – 8 Deadlifts

Even – 15 Russian Swings + 15 Abmat Sit-ups

Warm-up as needed. Deadlifts build as heavy as deemed fit. Perform them from a Dead Stop each reps. Swings pick a fixed weight for all sets.

2) 10 minute AMRAP:

50 Calories Ski/Bike/Row

50 Ball Slams 40/30

Extra Work:

3) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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