Strength – Part 1

Every 1 min for 10 mins:
2 Deadlifts @ 40-45% 1RM

Focus should be on position and bar speed! It you’d like to add a little tension with the lighter loading, throw a mini band on for a little extra.

Strength Day – Part 2

Every 1 min for 10 mins:
2 Bench Press @ 45-50% 1RM

We want focus to be on position and reaching full range of motion. Elbows should be slightly out as you press and reach full range of motion by tapping the barbell gently to your chest and finishing with your arms straight overhead.

Post Work
4 rounds for quality of:
5 Strict Toes-to-bars
10 L/10 R Lateral Med Ball Toss, pick load
15 Barbell Good Mornings

This is for quality so don’t feel rushed through this. Still move from one exercise to the next at a steady pace. Focus on explosive power on the lateral medball toss and quality range of motion and movement on the toes to bar and barbell good morning which should be kept to an empty barbell.