Warm-up: Dots 2x, Zombie Walks (down & back), Bear Crawl (down & back), Inch worms (dwn) & spiderman’s (back), 15 Burpees
Mobility: Do not rush through this! Posterior Chain smash (BSL pg 348) Posterior Chain floss (pg 351)
Strength: Deadlifts – 1 set of a light 4 inch Deadlift, then 5-5-5-5 – the last 5 should be executed with PERFECT form rather than going for a PR! Focus on: taking the slack out of the bar first, initiating the movement with the chest moving up first, and keeping the bar in contact with your legs at all times.
Conditioning: For Time (with a 15 min. timecap) 9, 7, 5 reps of:
- Deadlift
- HSPU
- x10 Double-unders (90, 70, 50)
Recommended weight 275/185lb
