Warmup
• 20 cal Air Bike
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Deadlift (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 Evil Wheels
• 10 GHD Sit-ups
* For the Romanian Deadlift, do not go all the way back down to the floor in between reps, just past the knee to mid-shin (as demonstrated by Mark Bell in the video)
Conditioning
10 min AMRAP:
• 8 Deadlifts 185/135#
• 8 Burpee Box Jumps 24/20”