A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1

Set 1: 10 @ 60%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 4-6 @ 80%

Set 5: 3-4 @ 85%

*Can be performed as TnG or with a reset of the neutral spine position at the bottom of each rep. If all reps were performed on 4/21 then increase load.

 

B) 3 sets for efficiency:

– 1 lap per hand KB waiter walk

– 10-15 banded hamstring curls @ 2111

– 8-10 bent over DB rows @ 2111

Rest as needed

 

C) 3 sets all out:

– 1 length sled pull + 1 length box push (heavy and fast)

Rest as needed