Thursday October 17

Warm-Up
1 time through of
30 spider lunges
20 scorpion
10 hips to wall
30 band Good mornings
20 supine scorpion
10 hips to wall

Prep
1 x 5 Deadlifts 35% + 5 hanging scap retractions + 5 V-Ups
1 x 5 Deadlifts 50% + 5 hanging scap retractions + 10 V-Ups
1 x 5 Deadlifts 60-70% + 5 hanging scap retractions + 15 V-Ups

Workout
8 sets of 3 “lock and drop”* Deadlifts”
After each set complete:

1. 10 K2E/T2B or hanging knee raise (rounds 1,3,5,7)
2. 10 toes in ring pike ups (rounds 2,4,6,8)

*Deadlifts reps are to be performed in succession with no more than 10 seconds between reps
– May be dropped from the top, bar must be released with full stand between reps
– Use no more than 80% of 1 RM