1. Dynamic Warmup
2. Deadlift 6 x 4 & 6 x 3 reps (Increasing Weight)
3. As many rounds as needed of:
- Two Arm Dumbbell Military Press x 35 reps (Level Weight)
- Walking Lunge x 35 reps (Level Weight)
- Overhand Grip Pull-ups x 35 reps (Level Weight)
4. 3 Rounds of:
- Ab Wheel Roll-outs x 12 reps (Bodyweight)
- Side Plank Hip Thrusts (Both Sides) x 12 reps (Bodyweight)
5. Stretching
Notes:
Not for time but rest should be kept to a minimum.
Deadlift 60%-70% of 1RM.
Suplemental weights should be light to moderate difficulty.
