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1.  Deficit Deads

Work up to a 3RM - Stand on 45# plates (maybe 45 +25 if you are short).

  These can be done as sumo or traditional pulls.  Use chains and/or bands if available;

2.  Olympic Pause Squats

3 x 6 - Use high bar rack position and pause for 2 seconds in the hole of each squat; 

3.  GHR

3 x 6-10 - knees should be in contact with pad.  No breaking/flexing at the hips.  

Want it to be harder - Use weights for added resistance.

  Want it to be easier - attach a band to a pull up rig behind you.

4.  Double DU "Annie"

For time:

100-80-60-40-20 Double Unders

50-40-30-20-10 Abmat sit ups

5.  Split Practice

Spend 8 minutes (4/side) working towards a split

6.  Recovery Row

7 mins of easy rowing - no straps, no monitor

1. 170kg (15sm)
2. 130kg