Day 64

A. Warm-Up (2 rounds) 

10 Banded Lateral Walks (each direction) 

10 Banded Hip Extensions
10 Banded Squat 

10 Banded Good Morning
10 Hawaiian Squats per sideHollow Body Hold/Rocks x 45-60 seconds 

B. Strength 

Deadlift – Heavy Single 

C. Accessory Work 

EMOM x 12 minutes (4 sets)

Min 1: 8 Romanian Deadlifts – you choose the weight
Min 2: 40s Plank Hold on elbows
Min 3: 40 Double Unders (or 30s of attempts) 

D. Accessory Work 

4 x 12 KB Front Rack Alt. Reverse Lunges (6/leg)

– you choose the weight

Day 55

A. Max Effort Movement

Work up to a heavy 2 rep Deadlift

B. Acccessory Movement

4×8 Romanian Deadlift

C. Single Leg Movement

3 x 8 Front Rack Reverse Lunges (Each leg)

D. Core

4 x 12 Barbell Rollouts

Day 74

A. Warm-Up 

Back Squat (Bar) 2 x 10 

Back Squat (95) 2 x 8 

Back Squat (135) 2 x 8-10 

B. Squat

Back Squat (3-3-3-3-1-1) 

60%, 70%, 80%, 85%, 90%, 90%

C. Unilateral Work 

Front Rack Reverse Lunges (3 x 10) 5/each leg 

D. Posterior Chain

Romanian Deadlift (3 x 8-12) 

E. Conditioning 

Treadmill Hill Sprints 

Start the treadmill and walk slowly for 2 minutes. 

Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. 

As soon as it’s up to speed, sprint for 20 seconds. 

At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. 

Repeat 10 times. 

Drop the speed and the incline and walk slowly for another 2 minutes.