WARM UP
15R/15L banded lateral steps + 30 banded glute bridges + 15R/15L banded kick backs + 30 banded air squats
Then,
Stretch
Then,
Deadlifts – 10, 8, 2×6 (build)
ADVANCED
STRENGTH
Deadlifts – 2×5@65% + 2×4@75% + 2×3@85% (singles; any grip)
INTERMEDIATE
STRENGTH
Deadlifts – 2×5@65% + 2×4@75% + 2×3@85% (singles; any grip)
BEGINNER
STRENGTH
Deadlifts – 7×5
ADVANCED
WORKOUT
500m row
30 thrusters 75/55
10 pull ups
**AFAP; rest as needed; repeat for another RND**
INTERMEDIATE
WORKOUT
500m row
30 thrusters 55/35
10 assisted pull ups
**AFAP; rest as needed; repeat for another RND**
BEGINNER
WORKOUT
400m row
20 wall ball thrusters 10
10 ring rows
**rest as needed; repeat for another RND**