Strength:

SUMO DEADLIFT AGAINST A BAND

3 x 3, every 60s.

BARBELL GLUTE HIP THRUSTS

4 x 10-12. Rest 90s.

Endurance & Sprint work

AIR BIKE SPRINTS

5 x 10s max effort. Rest 90s.
– Goal: All-out effort, max watts. You should need the whole rest period and be able to match your watts each round.

Accessory

REVERSE CRUNCH + DEADBUG

4 x 8-10 each. Rest 60s.