WOD:

1) Every 1:30 x 7 sets: 5 Deficit Deadlifts

Warm-up as needed. Stand on a 2″ riser. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

7 D-Ball Good Mornings

+

30 second Front Plank

Focus on positioning on the Good Mornings. Upon completing the 7th rep immediately drop the ball and get in the Front Plank.

3) 3 rounds AQAP:

100 Heavy Rope Single-unders

21 Front Squats 65/45

4 Rope Sit-to-stand

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. No loading, focus on positioning.

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