Workout of the day

Every 4:00 for 5 sets

35ft Dumbbell walking lunge

3 Deadlifts

*Increase loading each set. Loads on both movements should be near maximal by the 3rd or 4th sets. 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. Hold DBs at sides (Farmer's Carry style).

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 you've built up a lot of reps of hip extension. Do not allow deviation of form.