Every 4:00 for 5 sets
35ft Dumbbell walking lunge (front rack hold)
**Score the weight on the heaviest set of 3 deadlifts.
3 Rounds, NOT for time:
10-15 GHD hip extensions
20 Abmat sit-ups
*Add a load on the GHD hip extensions if this rep scheme is easy to perform and athlete has capacity, with load do not allow deviation of form.
COACH AND ATHLETE NOTES:
Increase loading each set. Loads on both movements should be near maximal by the 3rd or 4th sets. The athlete should perform the lunges and then immediately perform the 3 deadlifts. Due to the fatigue accumulated from the lunges, the deadlifts will not be as high as a typical 3 rep max.