A) E3MOM x 15 min – Deadlift

Set 1: 10 @ 55% 1RM

Set 2: 10 @ 65%

Set 3: 8 @ 75%

Set 4: 6 @ 80%

Set 5: 4 @ 85%

*Try for TnG on reps if possible.

 

B) 3 sets for efficiency:

– 2-3 regular or 1-2 legless rope climbs

– 1 lap contralateral carry per side (KB overhead, DB farmer’s hold)

– 20 reps elevated banded march

– 10 kneeling pallof presses per side (green or red band)

 

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