Metcon (quality)

24 minutes for quality & minimum rest:
10 1-arm deadlifts, L
10 1-arm deadlifts, R
10 Lunge steps with weight in left hand
10 Lunge steps with weight in right hand
10 Weighted sit-ups or GHD sit-ups
20/16 Calories bike

*Choose a moderate to heavy weight for deadlifts & lunges. Use KB or DB. Goal is to get 4-6 rounds.

Accessory:
4-5 rounds of
8-12 hamstring curls on rower
30-60s wall sit hold w/2 KB’s in ft.rack hold
Rest as needed