I pick things up, and I put them down.

Strength: Deadlift

(Rest 2-3 minutes between sets.)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%

-If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator.

Accessory Work: Three sets, not for time, of:

What is Tempo Training?

Banded Good Mornings x 8 reps @ 30X1
-Rest 45 seconds
Supine Ring/TRX Row x 8 reps @ 2111
-Rest 45 seconds
Weighted Hip Extensions x 8 reps @ 2012
-Rest 45 seconds

Core: Three Sets, not for time, of:

Barbell Rollouts x 10

- Rest 45 seconds

Med Ball Slams x 20 (20/14)

- Rest 45 seconds