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

Deadlift (Use 90% Of Your 1 Rep Max As Your Working Max)

Every 2.5 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max

*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 15-20 Band Hamstring Curls
2) 8-10 Per Side Lunges
3) 15-20 Lying Knee Tucks

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