Every 4:00 for 5 sets

35ft Dumbbell walking lunge
3 Deadlifts

*Increase loading each set. Loads on both movements should be near maximal by the 3rd or 4th sets. Perform the lunges and then immediately perform the 3 deadlifts. Due to the fatigue accumulated from the lunges, the deadlifts will not be as high as a typical 3 rep max.

Accessory work:

3 Rounds, NOT for time:

10-15 GHD hip extensions
20 Abmat sit-ups

*Add a load on the GHD hip extensions if this rep scheme is easy to perform and you've build up a lot of reps of hip extension. Do not allow deviation of form.