1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E

1b.) 1 Round (0:00-15:00)
- 2:00 Row (or Bike) (Increase pace every :30)
- 15E Side Lying Hip Abduction/Adduction
- 12E 3-Way Raise w/Change Plates
- 10 Barbell Good Morning
- 8 Barbell Deadlift

* With the remaining time,  brief S.F.P, movements, and then have athletes start performing lighter warm-up sets of 3-5 reps. As soon as the clock hits 15:00, start a new interval timer for the piece below (even if athletes aren’t quite at 80%) to keep on track.

2.) Every 3:00 for 5 Sets (15:00-30:00)
- 3 Deadlift (Dead Stop) (w/75%+ Building)
- 8E Single Arm DB Z Press (https://www.youtube.com/watch?v=Ib-8BOyAgTQ)

* See workout notes below.

* Allow 8:00 for athletes to reduce weight of barbell, brief E.S.D, demo any movements, and get started.

4.) (57:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Seated Forward Fold

S.F.P. Notes:
The Interval will give you enough time to complete both movements back to back and be able to change weight out to prepare for your next set. The goal would be to lift more weight for your top set of 3 reps than you did on 06.20.22.

E.S.D. Notes:
Row should be attacked at a faster than moderate pace (<:50) BUT not a sprint. When getting off the row, you will need to get right on the barbell. The barbell should be at a weight where you can confidently pick it up and cycle the reps without having to drop. From finishing the barbell work, move as quickly as possible to accumulate reps on the burpees staying low and floating over the bar laterally.