A) E3MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1-2 reps @ 95%

 

B) 3 sets for quality:

– 10 steps per side KB contralateral lunge

– 30-60 sec feet elevated FLR on rings

– 10-15 dual DB hammer curls

– 6-8 alternating sides strict toes to bar

 

*Try and use same weight on both KBs for contralateral lunge.