WARM UP EMOM x 12 (3 Rounds)
1° : 40 sec Easy Row
2° :20 Alternate Kb Swing
3° :40 Sec Moderate Row
4° :4 Alternating Spiderman and Reach, each side
MOBILITY & SKILLS Hamstring – Low Back – Deadlift
With an empty barbell, 3 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts
CONDITIONING Establish Heavy Singles of Deadlift 5 – 5 – 3 – 2 – 2 – 1 – 1