3:00 Cardio Choice (Run, Bike, Row, or Ski)*
MIN 1 - EZ
MIN 2 - Moderate
MIN 3 - Moderate+

Immediately Into…

3 SETS FOR QUALITY
10 Sumo Squats*
14 Alt. Deep Reverse Lunges**
10  Segmented Sumo DL High Pull***

*Option to add KB in Sets 2 & 3
**Goal is to slowly access more Range of Motion with every rep
**1 Rep = 1 Sumo DL quick pause then… 1 Strict High Pull

4 SETS FOR QUALITY
12-15 TNG Sumo Deadlifts (Athlete Choice, Moderate)
16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)
18 KB Heel Taps*
2:00 Cardio of Choice**

*L+R=1 Rep.
**Option for Nasal Breathing Only.

-Rest 1:30 b/t Sets-

(No Measure)

FOR TIME
100 Sit-Ups

(Score is Time)