Don’t worry about counting reps. Try to move (or not move) for as much of the time as possible.

4 Rounds

:40 Seconds 6 inch hold

:20 Seconds Rest

:40 Seconds Romanian Deadlifts - Use a DB/KB, back pack, bag, etc. Squeeze that butt!

:20 Seconds Rest

:40 Seconds Single Arm Overhead Hold (L) (35/25) - Use the same thing you used for deadlifts

:20 Seconds Rest

:40 Seconds Single Arm Overhead Hold (R)

Rest 1 min Between Rounds

6 inch hold- Lie on your back and hold your feet 6 inches off the ground. Put your hands under your butt to scale it. If you can’t hold for 40 seconds, go as long as you can.

Deadlifts- The video shows 2 KBs for the deadlift, but you can also hold 1 and lower it between your feet. You don’t have to touch the ground with your weight, just keep your back flat. Go light. It’s going to be a ton of reps!



If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna