Warm Up;
Bike 3 Minutes- Steady
Then, 2 Sets;
Single Leg Deadlift (light barbell or KB) x6/ leg @3111 Tempo
Samson Stretch
SL Glute Bridge x6/ leg
Hollow Rocks/ Hold- 10-20 Reps/ Seconds

CF Fitness
A. Deadlift- Build to a heavy 4
B. 12 Minute AMRAP:
8 Hanging Knee Raises/ 10 V-ups, or 12 Situps
10 Reverse Lunges

Performance
A. Deadlift- Build to a 3RM for the day
B. 12 Minute AMRAP:
8 T2B
10 Reverse, front-racked lunges @ 35% (of squat)