Dynamic Effort Lower

Strength

Deadlift (12×2 @80% 1RM)

**Conventional Deadlift
**Do not touch and go

Back Squat (1×8 @ 50% + micro band tension)

“Hazed and Confused”

12min AMRAP
5 Sumo Deadlifts (225,155)
10 Burpees
15 KB Swings (55,35)
**Score Rounds + Reps

3×14 Lateral Barbell Box Step Ups
**L+R=2

3×16 Bulgarian Split Lunge, to a negative
**Hold DBs
**L+R=2

100 Heavy Banded Ab Crunches

Finisher/Recovery

3×12 Reverse Hyper