Take 20-30 minutes to set up, warm up and complete the following.

A. Deadlift: 3 x 3 -- Go as heavy as possible with good form. Rest 30-45 seconds in between your sets and record your in Wodify.

B. Deficit Deadlift: 3 x 6-8 -- Create a deficit by standing on a plate or step. Go as heavy as possible with good form. Rest 30-45 seconds in between your sets.

Complete as much as you can with the time left in class.

-- 100x Weighted Sit-Ups - Use any type of weight and break reps up as needed.

COOL-DOWN: Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch