Warm-up: 3 rounds of: 10 good mornings with PVC or unloaded barbell & 5 strict pull-ups
Mobility: Banded classic posterior chain mob (BSL pg 354), Shoulder rotator smash and floss (pg 250), Sampson stretch
Strength: 1 set of 4-inch Deadlifts at a light weight to reactivate the feel of the chest first movement. Then, Deadlifts 3-3-3-3. Ensure that your form is perfect on the all sets, especially the last. To do this, you may have to work lighter than you want to. FORM over WEIGHT!
Conditioning : 4 RFT – 15 min time cap – of:
- 100m Heavy Uneven Farmer’s carry
- 100m Shuttle runs
- 3 Rope climbs
Suggested weights: 30k&24k/24k&16k
