3 sets:
:30 bike, easy
:20 bike, moderate pace
:10 bike, fast pace

2 sets:
10 PVC good mornings
10 leg swings/side (forward and back)
5 inchworms
10 leg swings/side (side to side)
10 alternating Samson stretches

- RX -
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (125/185 lb)
2:00 rest

- INTERMEDIATE -
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest

- BEGINNER -
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (65/95 lb)
2:00 rest

- MASTERS 55+ -
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest

Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
- Athlete chooses load.

1 set:
:30 standing hamstring stretch/leg
1:00 table top stretch

4 rounds for reps:
1:00 walking lunges
1:00 dumbbell deadlifts (35/50 lb)
2:00 rest
- Use two dumbbells.

AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold

- Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.
- Complete the L-sit hold in three sets or less.
- Use this as a skill/technique-building session vs. a metabolic conditioning workout.
- Scale deficit handstand push-ups to regular handstand push-ups, negatives, or pike push-ups as needed.
- Scale L-sit hold to one leg extended, knees tucked to chest, or a plank hold as needed.