Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Single Kettlebell Deadlifts
20 Band Row

Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max

Every 3 Minutes On The Minute

1 Round X 5 Reps @ 50% Of Working Max
1 Round X 3 Reps @ 60% Of Working Max
1 Round X 2 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 75% Of Working Max
1 Round X 1 Reps @ 80% Of Working Max
1 Round X 1 Reps @ 85% Of Working Max
1 Round X AMRAP @ 90% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 6-8 Deep Lunges Per Side
2) 30 Seconds Plank
3) 6-10 Bent Over Db Rows

Cool Down & Dismissal

Equipment Break Down And Put Away

– Into, If Time –

Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds