4398 Tuesday 3/17/2026

A
2 rds
1 min cardio machine of choice
10 ghd hip ext w/ pause

2 rds
1 lap run
10 barbell good mornings

*Spend remaining time learning and warming up banded deadlifts
(10 min)

B
Every 2:30 for 8 sets
5 banded deadlifts for speed
*45-55% of 1RM
-Use a light-medium band. Aim to stand with as much speed and force as possible, while lowering with control.

C
4 rds
400m Run
15 db deadlifts
-rest 1 min-
*15 min timecap