Prep:
3 sets of:
10 tempo good mornings (tempo = 3111)
30-second hollow hold (on ground)
1-minute moderate row
2 sets of:
10 single-leg DB RDL (5 each leg)
10 hip extensions
Strength:
Deadlift:
6 sets of: 1.1.1 @ 80% of 1RM deadlift
(rest 10 seconds between reps)
(rest 2 minutes between sets)
Conditioning:
5 rounds
with a 3-minute clock:
10 front squats (185, 125)
10 box jumps (36, 30)
max calories on the assault bike
(rest 3 minutes between rounds)
Accessory/Core:
3 sets of:
10 uneven alternating reverse lunge
15 glute ham raises
* for reverse lunge, hold DB in farmer’s carry position + KB in front rack position (switch after 5 reps)