FRIDAY LIFT

Mobility

:60/:60 Banded Hamstrings

Warmup

10 Hamstring Walkouts

7/7 KB Crossbody Deadlifts

7 Ring Rows with a Pause

10/10 Banded Glute Side Steps

10/10 Banded Glute Monster Walks

Strength

Deadlifts

Every 2:30 minutes x 4 Sets

Set 1: 3 Reps @ 65%

Set 2: 3 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 5 Reps @ 70%

% of 1RM Deadlift

Level 2.

Every 5:00 x 3 Sets

2 Rounds

12 Kettlebell Swings

9 DB Bench Press

6 T2B

3 Ring Pushups

Dumbbells: 17.5/10kg

Kettlebell: 16/12kg

Conditioning

Every 5:00 x 3 Sets

2 Rounds

15 Kettlebell Swings

12 DB Bench Press

9 T2B

6 Ring Dips

Dumbbells: 22.5/15kg

Kettlebell: 24/20kg

Time Domain: 3:30-4:00 / Set

Primary Objective: Keep all movements unbroken.

Secondary Objective: Manage the Ring Dips in clean quick sets with the goal of keeping the breaks minimal throughout all sets.

Stimulus: Upper Body Density / Posterior Chain

RPE: 8/10

Accessories

3 Sets: For Quality

10 Ring Rows

7/7 Single Leg Hip Thrusts