Tuesday, 7/21

Warm Up

3 Rounds

5 Hips To Wall

10 Alt Bird Dogs 

5 hanging Scap Retractions

10 alt Samson Lunges

Prep: 

1×10 RDL w/ bar

1×5 Deadlift to mid shin

1×5 Deadlift to just above the knee

1×5 Deadlift (all sets through this with empty bar)

2×3 Tempo Deadlifts

Strength

Every 3 Minutes for 21 Minutes (7 Sets) 

Tempo Deadlift (31X1)

Set 1: 7 Reps (unbroken, pause on floor without letting go or loosing tension)

Set 2: 6 Reps 

Set 3: 5 Reps 

Set 4: 4 Reps 

Set 5: 3 Reps

Set 6: 2 Reps

Set 7: 1 Rep

Increase weight every set if possible without losing tempo or position

Met Con

As Far as Possible in 8 Minutes

2-4-6-8-10 etc

Alternating Front Rack Reverse Lunges (115/78)

Toes to Bar