FUN

Back Squats –

4 Sets of 4 at 63% – Pause at the bottom for a count of 4 – Then accelerate on the way up.

Between sets 20 (unbroken!) hip bridges.  A big pile of chain on your lap is highly recommend, but optional.

MORE FUN

3 Rounds

Row 500M

8 Dumbell Press (40/20)

8 Russian Step Ups w/ your dumbells from above.

8 Yet-To-Be Officially Named Sprawling Sumo Deadlift thing (45% of your DL 1RM)

Then – Finish with a 500m Row