Deadlift

• 5 Reps @70%

*rest 2min

• 5 Reps @80%

*rest 3min

• Max Reps @85%

Strength

A) 3x Superset

• 15 Banded GHD Hip Ext. + 20-30s Hold On Top
• 45-60s SB Bearhug Carry Hold

*rest 3min between rounds

B) Core 3-4 Rounds

• 3-5 Dragon Flag
• 45/45s Weighted Side Plank
• 10/10 Half Kneeling Pallof Press (2-3s Hold)

*Rest 45s between movements, 2.-3min between rounds

C) 3-4 Rounds

• 10-15 Seated Lateral DB Raise
• 30-60s KB Front Rack Hold (Heavy)
• 10/10 1-arm Banded Straight Arm Lat Pull Down