General Warm-Up
2:00 Cardio Choice (Bike Ideally)
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:20 Down Dog Toe Touches
10 Alternating Scorpions
10 Bootstrap Squats
8 Banded Good Mornings
10 Banded Pull-Aparts
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2 Sets (Priming the Hinge and the Pull):
8 Romanian Deadlifts @ Empty Barbell
8 Scapular Pull-Ups
:10 Hollow Hold + :10 Arch Hold
5 Single Leg Toe Touches (each side)
Specific Barbell Prep
5 Deadlifts @ Empty Barbell
3 Deadlift Lift Offs @ light loads
5 Deadlifts @ 40-50%
3 Deadlifts @ 50-60%
Deadlift
Every :45 x 12 Sets
2 Reps @ 60% of 1RM Deadlift
The focus here is quick quality doubles with an emphasis on breaking the bar off the floor. Twenty-four total reps at 60% keeps the progression moving forward without overloading the body this week.
Loading Notes
60% of 1RM Deadlift across all 12 sets, no building; if there is no recent 1RM, use a load that allows fast, confident reps every time.
The :45 window is short, so load the bar and be ready before the clock starts.
Conditioning
:90 on :90 Off x 5 Sets
5/4 Cal Echo Bike
5 Hang Power Cleans
5 Pull-Ups
5 Toes 2 Bar
Goal: Consistent output across all 5 sets.
Primary Objective: Complete the work unbroken at a sustainable pace.
Secondary Objective: Minimal drop-off in output.
Rep Goal: 25 reps per set / 125 total reps across 5 sets.
