Warmup (10 min): Hit the Hips, Hit the Glutes
Strength (35 min): Deadlift
Men work to 63, 72% x 3, 81% x 3-7
Women work to 55% x 6, 65% x 5, 75% x 2 x 2
First Month 15 Solid Reps
Assistance (Between Sets):
Grip & Upper Back: 3-5 sets of 1-7 negatives
Ab Work: Weighted Situps (25/10)–Calves on Bench, Sets of 5-10
Conditioning (10 min):
With a partner, complete two to four of the following ladders:
1-2-3-2-1 burpees (hold bottom of squat during partner’s burpee(s))
