A) Four sets of:

– Deadlift x 4-6 reps @ 21X1

– R30S

– L-hold from pull-up bar x 20 sec (accumulated)

– R2M

 

B) 3 sets for efficiency:

– hand over hand sled pull x 1 length (heavy but quick)

– farmer’s carry x 1 lap (heavy but quick)

– earthquake bar hold x 30-60 sec (jerk grip hold)

– ring push-ups x 10-20 reps w/ turnout at top