Warm-up
3 sets (15min)
Theraband squat at tempo x 4
Banded good Morning with Theraband x 10
Quadruped Torso Rotations x 10 side
100m on Rower, 200m Bike, 100m ski
Single Unders x 50

Workout
A. Deadlift Warm up
+
Three rounds for time:
500 Meter Row, 450m ski, 1100m AB
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

B1. Single-Leg RDL; 6-8/leg x 3 sets, rest 60sec
B2. Banded Glute Bridge (from bench w/ pause); 15 reps x 3 sets, rest 60sec
B3. Banded Abductions; 15/side x 3 sets, rest 60sec

Optional Accessory (after class)
A1. Cable Pulldowns; 15 reps x 4 sets
A2. Reverse Hypers on GHD; 20 reps x 4 sets
A3. Suitcase Carry (heavy); 100’/side x 4 sets

Performance

A1. Deadlift; 5 TNG reps x 4 sets, rest 30sec

A2. Single unders; 30 reps x 4 sets, rest 60sec

*Build slightly above weight being used below

B. “Christine”

Three rounds for time of:

Row 500 Meters

12 Deadlifts (Men/bodyweight – Women/3/4 bodyweight)

21 Box Jumps (20″ both men and women)