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GENERAL WARM UP 5-15minutes
2 Round:
–1st Rd: 30 Jumping Jacks; 2nd: Mt. Climbers
–1st Rd: 10 Sumo Inchworm; 2nd: 10 Inchworm Push-Ups
–8ea Crossbody Dumbbell Deadlift
–:30sec per side Bird Dog Hold
–:30sec Superman Hold
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–5ea Single Leg Deadlift
–10 Romanian Deadlift
–5ea Split Stance Good Morning
–10 Good Morning
Specific Deadlift Warm Up 1x:
–8 Shin to Knee
–8 Deadlift
Heavy Day Minimal Gear Version:
Dumbbell Deadlift
5 x 8-12 reps depending on loading
Heavy Day Bodyweight Version:
4 Rounds For Quality
15 Box Hamstring Curl w/ a :01sec pause at the top of each rep
20 Superman w/ a :01sec pause at the top
20 Hollow Rocks
Every 2:30 for 3 Rounds Banded Box Step-Up:
–3 x 10/side
Every 2:30 for 2 Rounds Weighted Sit Up:
–2 x 20
