Get ready for some hard-hitting hip work today. Between the static holds and dynamic opening and closing, the hips are going to feel the heat. For the L-sit, choose between single-leg, bent-leg, and foot-assisted options — the ideal option allows for consistent 10-second sets. Choose a deadlift load that allows for sets of 5 throughout the workout with brief rest — no more than 15 seconds.

We only visit the bar-facing burpees once, right in the middle of the workout, for a big set of 40. If 10 per minute seems out of reach, find a pace that lets you complete the reps in under 4 minutes — don't get stuck moving too slow here.

For time:
30-second L-sit hold, one leg bent
20 deadlifts
30-second L-sit hold, one leg bent
40 bar-facing burpees
30-second L-sit hold, one leg bent
20 deadlifts
30-second L-sit hold, one leg bent

♀ 155-lb barbell
♂ 225-lb barbell

The L-Sit
The Deadlift
The Bar-Facing Burpee
Plank Hold Variations