STRENGTH

Sumo Deadlift against a band: Build to 1RM in 10 sets. Rest 2:00
– Goal: build to 85% of 1RM (without a band) – have a plan in terms of how to progress. Don’t sacrifice form for weight
– Elevate plates 2-4″ off the floor if unable to maintain neutral spine

CONDITIONING

“BP Benchmark #4”
AMRAP 10:
10 Russian KBS(70, 53)
10 Goblet Squats (70, 53)
10 Burpees
– Goal: Don’t underestimate this one – find a pace that allows you to work for 10 minutes with minimal rest breaks. KB weight choice should be heavy.

Accessory:

Glute March x 5:00 max reps
Active Straight Leg Raises x 60s each