| Pause Conventional Deadlift- 3X5@65% or 3X10@RPE5. |
| *15 min cap. 2 sec pause. |
| Start on either circuit: |
| C1: 3 sets. Rest 1 min after set. |
| 5X- BB Reverse Lunge (135/105) RL=1 |
| 30 sec- ISO Glute Bridge |
| C2: 3 sets. Rest 1 min after set. |
| 5X- Pause MB Goblet Squat (70/55) |
| 15X-MB Squatted Side Step |
| C3: 3 Rounds for time: |
| 15cal- Bike or Row |
| 15X- Wall Ball Burpee(20/14) |
