Warm Up
Row 500m
Dynamic Drills
Then
- Inchworms x 5
- Good Mornings x 10
- Russian KBS x 15
Workout of the Day
A.
Take 15-20 minutes to build to a 1RM Deadlift with PERFECT FORM AND POSTURE
Use the following rep schemes and percentages for the deadlift:
Set 1 – 5 reps @ 50% of 1RM
Set 2 – 3 reps @ 75% of 1RM
Set 3 – 1 rep @ 85% of 1RM
Set 4 – 1 rep @ 95% of 1RM
Set 5 – 1 rep @ Test New 1RM
(Set 6 (Optional) – Exceed weight used for Set 5
B.
3 x 500m Row
Rest 3 minutes between
-Score is the slowest of the 3 efforts.
