MOBILITY/SPECIFIC PREP
M. Banded Hamstring
SP. Deadlift Prep
STRENGTH
PERFORMANCE and FITNESS
Deadlift
Calculate 90 % of your 1RM Deadlift and use that to calculate below weights
5 Reps @ 65%
5 Reps @ 75%
5 Reps @ 85%
Perform 3 ramp up sets of 5 reps before hitting your 3 working sets
AEROBIC CONDITIONING (ROUNDS)
PERFORMANCE and FITNESS
Min on Min Off (2 Rounds)
S1. Rope Climbs or Rope Up Downs
S2. Double Under’s
S3. GHD Sit-ups or Plate Situps
S4. Ski Erg
S5. Sled Pulls
