STRENGTH:
Trap Bar Deadlift
10 Min Warm Up
Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.
Intermediate/Advanced: Work up to a 2 rep max for the day.
Working Sets
Beginner: 5 x 5 at last set of 5 from warm up.
Intermediate/Advanced: 5 x 2 @ 90% of two rep.
CONDITIONING
For Time
18-15-12-9-6-3
KB Sumo Deadlift High Pull (53/35)
Thruster (75/55)
CORE/MOBILITY
2 Min Plank of Choice
1 Min Half Straddle
1 Min Downward Dog