1. Deadlift: pause 2 sec on separation off floor on all reps

50% x 5

60% x 4

70% x 3 x 5

2. 3 rounds for quality:

  • Barbell glute bridge x 10 (on floor)
  • DB Renegade Row x 5+5
  • Hanging straight leg raise x 10

3. 3 Rounds 1 min each exercise:

* Do as many reps as possible for each

  • Burpees
  • Plate Ground 2 Overhead
  • Step ups/ Box Jumps
  • Get ups (no hands)