MONDAY

Warm-Up:

2 Sets, For Quality

1:00 minute Cardio Choice

6 Inchworm to Hollow Body 

10 Hollow Rocks

10/10 Single Leg Crossbody RDL

10/10 Single Leg Glute Bridges

30 sec Glute Bridge Hold

Strength

Deadlift

Every 3:00 minutes, 5 Sets

Set 1: 3 Reps@ 82%

Set 2: 2 Reps @ 85%

Set 3: 2 Reps @ 87%

Set 4: 1 Rep @ 90%

Set 5: 1 Rep @ 95%

Percentage is based on your 1-rep max Deadlift

"Middle Child"

For Time:

5-10-15-20

American Kettlebell Swings 24/20kg

Abmat Sit-Ups

Rest 1:00 minute

20-15-10-5

American Kettlebell Swings 24/20kg

Abmat Sit-Ups

Time Domain: 7:00-11:00 minutes

Time Cap:12:00 minutes

Optional Accessories 

2 Sets 

3:00 minute AMRAP

20 Landmine Trunk Rotations

30 second Dual Kettlebell Front Rack Wall Sit

-Max Forearm Plank Hold in Remaining Time

Rest 1:00 minute between sets