7/6/2025
PREP WORK
3 Rounds (For Quality)
1-Minute Aerobic Work
5 3-Way RDL (each side)
8 Single Leg Hip Swivel Internal Rotation (each side)
10 Quadruped Knee Tap
30-Seconds Wall Sit Hold
PERFORMANCE WORK
2-3 Sets
6 Deficit BB Deadlift
Rest 10 seconds
12 Front Foot Elevated Reverse Lunge (6/6, alternating)
Rest 10 seconds
25 KB Swing
Rest 3-4 minutes between sets
3-4 Sets
Every 3 minutes, perform:
8-12 Band Assisted Reverse Nordic
12-20 Lying Banded Hamstring Curl
Rest the remainder of each 3-minute interval.
CONDITIONING WORK
10 Rounds
In a 90-second window, complete:
5 Double DB Burpee
25 Double Under
Pacing: Aggressive
DB Weight: M 35-50lb (15-22.5kg) / F 20-35lb (10-15kg)
COOL DOWN
1-2 Rounds
2-Minutes Elevated Standing Hamstring Stretch (each side)
2-Minutes Saddle Pose
2-Minutes Standing Pancake Stretch