November 28, 2025

Warm-up

3 rounds
1:00 bike
6 Banded Reverse Nordics
12 DB hip bridge
16 DB Semi straight leg DL
(build in weight each round)

Banded Reverse Nordic Details

Use a band and keep your pelvic floor level by squeezing your glutes. Push your shins into the ground, just like you would on a leg extension. Use as much band as you need to fold back as far as you can. Add a bench behind you for a depth gauge/safety.

Metcon

Partner workout – P1 full round, then P2 full round for 5 rounds
15 bike
12 deadlifts 275/185
9 lateral bar burpees

Metcon Details

For most RX’d athletes, this deadlift will be tough, but should be unbroken every round.
The intensity of this workout may make the remaining lifts very challenging.
Don’t have a partner 🥲? Do a one-to-one work to rest interval (rest as long as the previous round took).

Lifts

3 rounds –

3 rounds
10 Glute Ham Raise
12-15 double leg, leg ext

Glute Ham Raise Details

The goal is to keep the hip from hinging and “leg curl” yourself back to 90 degrees. Think about pushing yourself out straight, then pressing your knees into the pad while pulling your heels into the back pad. Use a PVC pipe for support as needed.

3 rounds
20 Dumbbell Walking Lunges