| Pause Conventional Deadlift- 3X3@80% or 3X8@RPE6. |
| *15 min cap. |
| Complete 3 Rounds: |
| 1 Min- Step-up (35/25) (30 sec per side) |
| Run 200Y |
| 1 Min- BB Hip Thrust (135/105) |
| Run 200Y |
| 1 Min- Lying Banded Hamstring Curl |
| Run 200Y |
| Pause Conventional Deadlift- 3X3@80% or 3X8@RPE6. |
| *15 min cap. |
| Complete 3 Rounds: |
| 1 Min- Step-up (35/25) (30 sec per side) |
| Run 200Y |
| 1 Min- BB Hip Thrust (135/105) |
| Run 200Y |
| 1 Min- Lying Banded Hamstring Curl |
| Run 200Y |
