For load and quality reps : 15-12-9

Deadlift and weighted hip extension on GHD

• Start DL about 50 % of 1rm max
• rest as needed

 5 min Amrap

• 10 DB Snatch (50/35)
• 10/8 Cal assault / echo bike

Rest 5 minutes

5 min Amrap

• 10 DB Step Ups (50s/35s)
• 10 GHD’s or weighted sit up

*scale weights and cals