Warm Up:
- 400 Run
- Dynamic Mobility
- GHD Hip Extensions
- RDL's with a 45 lbs bar
- 3 Box Overs (20") into a 10 yard sprint
Strength:
Deadlift 5rm (+10 lbs):
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 500x0 (I'm going to start adding back in some heavy rack pulls on my deadlift warm ups to get my CNS used to handling big weight again)
- Work Set: 455x5
Dead Hang Pull Ups 30 total reps in as few sets as possible:
- 8, 7, 6, 5, 4
Conditioning:
- 5x 50 yard sprints with full recovery between runs.
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