Part 1. Deadlifts. We had to find our 1 rep max weight. Mine was 150 lbs.

Part 2. Partner glute ham raises. 15 x 4.

Part 3. 7 minutes, AMRAPs:

• 100 m. sprint
• 20 kettlebell swings (Russian)

YouTube

I only did 6 rounds and used a 16-kilo kettlebell.