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
Deadlift – 2×4@70% + 2×3@80% + 2×2@90%
INTERMEDIATE
STRENGTH
Deadlift – 2×4@70% + 2×3@80% + 2×2@90%
BEGINNER
STRENGTH
Deadlifts – 7×5
ADVANCED
WORKOUT
“300”
25 strict pull ups
50 deadlifts 135/95
50 push ups
50 box jumps 24/20 (step down)
50 floor wipers
50 KB clean & press 53/35
25 strict pull ups
INTERMEDIATE
WORKOUT
25 assisted strict pull ups
50 deadlifts 105/75
50 abmat push ups
50 box jumps 24/20 (step down)
50 floor wipers
50 KB clean & press 35/26
25 assisted strict pull ups
BEGINNER
WORKOUT
25 ring rows
50 KB deadlifts 26/18
50 knee push ups
50 box step ups 24/20 (step down)
50 leg raises
50 WB clean & press
25 ring rows