Warm Up:
3 Rounds
15 Band Good Mornings
10 Alt Samson Lunges
15 Arch Rocks
10 Alt dead Bugs
Prep:
1×10 RDL w/ Bar (NO Deficit or Pause)
1x 5 DL (with Pause, NO Deficit)
3×3 working up with Pause and Deficit if applicable
Work:
8-8-5-5-5
-Use Plates for 2-4 inch deficit ONLY if posture is good at set up and maintained through lift
– 2 Count Pause just below the knees on way up and on the negative each rep
– Do not use go heavier than you can keep perfect form
Finisher:
EMOM 12 (6 Rounds each)
Mobility:
Band hamstring Series