Warmup
Time: 15
Stretch Hip Flexors (5 min)
+
10 Air Squats
15 Banded Romanian Deadlift
10 Glute Bridges
10 Romanian Deadlift w/ Barbell
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Plumbing
3×8 Deadlift; 2 minute Rest
Building
This is Strength Endurance, but there could be some burning in the glutes and hamstrings towards the end of the sets. Members should focus on perfect form and glute activation. Use the Rdl’s and Glute Bridges in warm-up to prime the glutes. Members can build each set, the last set should be a tough set of 8 (close to a max set).
Part 2
Time: 30
Primary: Plumbing - Secondary: Ventilation
3 Rounds (25min Cap)
30 Back Squats 45/35->35/25->Air Squats
30 Strict Press 45/35->35/25
250m Row/200m Run
30 Front Step Lunges w/Bar in Front Rack 45/35->35/25->No weight
30 Ring Rows
250m Row/200m Run
Members should expect this one to burn throughout. Go deep into the sets of 30, and try to go unbroken, or close to unbroken. Scale so that members are able to do this. Members should use the mono-structural pieces to recover so that they are able to get right into a big set on the next movement.