1.) 1 Round (0:00-14:00)
- 2:00 Run/Ride/Row (1:00 EASY, then increase pace every :15)
- 15E Side Lying Hip Abduction/Adduction
- 15 Scapular Pull-Ups
- 12E Deadbug w/Change Plates
- 6E Super Lunge

* See workout notes below.

4.) 3:00 EMOM (57:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Seated Straddle

READY Notes:
With the remaining time, quickly brief S.F.P and then have athletes start performing light warm-up sets for Back Squat. As soon as the timer hits 14:00, start a new timer for 20:00 to allow athletes to build to a 3RM Back Squat for the day. An example warm-up progression would look like this: 8 X 30%, 6 X 40%, 5 X 50%, 4 X 60%, then proceed to build in weight performing sets of 3 until finding a MAX.

S.F.P. Notes:
Today we are establishing a 3RM Back Squat. This time frame should allow for 5-6 solid attempts allowing 2:00-3:00 REST between your attempts after hitting some additional warm-up sets at the beginning of the time frame.

E.S.D. Notes:
Abmat sit-ups should be taken in a smooth but NOT slow fashion. Chip away at them with the thought of wanting to get to the deadlifts quickly. Deadlifts should be at a weight where they can be performed either UNBROKEN or in NO MORE than 2 sets. These should be done within :20 of you picking up the bar to start until you are finished and moving on to the rope. Rope climbs should be performed back to back. Try to hold yourself accountable to completing your rope climbs within :10-:15 of each other. Doing this will keep you on track with the goal. If you have a large group, have half the group start at 0:00 and the next group follow starting at the 1:30 mark of each interval.