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

WORKOUT OF THE DAY