STRENGTH:
Trap Bar or Traditional 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 3 rep max for the day.
Working Sets
Beginner: 5 x 5 at last set of 5 from warm up.
Intermediate/Advanced: 5 x 3 @ 87%of three rep.
CONDITIONING
Five Rounds for Time
20 Ab Mat Sit Ups
20 Walking Lunges
10 Renegade Rows (5 each arm) (40/25)
10 Push Ups
CORE/MOBILITY
1 Min Upward Dog
1 Min Pigeon Pose