Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
1: 210lb x 5,3,2: RPE 4.3
3: 230lb x 5,3,2: RPE 5.4
5: 230lb x 5,3,2: RPE 5.4
(Superset with:)
Side-press: (L/R)
1: 50lb x 6,5,5: RPE 4.0
3: 55lb x 6,5,4: RPE 5.3
5: 55lb x 6,5,5: RPE 5.4
(Rest 5 minutes after BW pull-up x 5,4,3 between sets)
Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
32kg racked carry. (:30/:30 sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.