Warm Up:
- Dynamic Mobility Drills
- Samson Stretch
- Straight Leg Deadlifts with the bar
Strength:
Deadlifts 1x5 (+10 lbs):
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 485x1
- Work Set: 425x5
Weighted Pull Ups:
- 3x5 @ Body weight +10 lbs
- 1x2 Strict Chest to Bar Pull Ups- My grip was shot by the time I did these today.
Conditioning:
One Minute On...One Minute Off...for 10 minutes:
- 30 KB Swings @ 70 lbs
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*For each penalty at the end of the workout row 1000m (5000m in possible penalties)
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
Score: All rounds completed unbroken in 45-48 seconds, no penalties. The last two rounds my grip was about to give out, and the last 10 reps of round 5 was all mental. My goal was all sets unbroken, though, which I got.
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