MOBILITY & WARM UP
2 rounds:
3:00 alternate Bike Erg, Assault Bike, Ski Erg
:30 good mornings
:10 rest
:30 alternating Cossack squats
:10 rest
:30 alternating Samson stretches
:10 rest

SKILLS & SPECIFIC WARM UP
Deadlift

5 sets:

• Warm-up Set 1: 10 reps @ Empty Barbell
• Warm-up Set 2: 6-8 reps @ 45-50% 1RM
• Warm-up Set 3: 4 reps @ RPE 7 +10-15%
• Warm-up Set 4: 3 reps @ RPE 8 +10-12.5%
• Warm-up Set 5: 3 reps @ RPE 8.5/9 +5-10%
• Rest 1:00 between lifts.

CONDITIONING
“HEAVY DEADLIFT”
For load:
5 sets for load:
5 deadlifts
Use the same load across all sets.
Start at 80-85% of your 1 RM increase the weight each round and aim to hit a new PR around set 4 or 5.
Lift every 3:00

Finisher:
On a 10-minute clock, build to a heavy Turkish get-up.