Back Rack Lunge
8 Reps on each leg. Put your front foot on a 45lb. plate for a slight deficit.
Single Leg RDL
8 Reps on each leg.
Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets. Build in weight as much as possible with solid form on each.
Metcon (AMRAP - Rounds and Reps)
10 Cal Assault Bike
10 Toes To Bar
*Rounds 1-2 is 185/135
*Rounds 3-4 is 225/155
*Rounds 5-6 is 275/185
*Rounds 7-8 is 315/205
You increase weight every 2 rounds. Scaled is just lighter #s. Choose something that you do not have to break until maybe round 5.
If for any reason you finish round 8, you may stay at that weight or increase more if you can.