Warm-up:
Knee Grab to Single Leg Deadlift
Down Dog to Runner's Lunge & Twists
20 RDL Drills with light bar Then 2 X:
1:00 Plank
1:00 Glute Bridge
Workout to be completed in 2 parts. Complete all of one part before beginning another. Rest as needed between parts.
Part 1:
Complete 3 warm up sets of 3-5 reps of Deadlifts. Gradually increase the weight, working up to your AHAP (As Heavy As Safely Possible).
Then,
Option 1 > 3 Months:
Complete 5-4-3-2-1 AHAP Deadlifts
Option 2 < 3 Months:
Complete 5-4-3 Deadlifts with manageable weight, focusing on form
Option 3 < 1 Month:
Complete 3-3-3 Deadlifts with 45/55 # or less
Part 2:
Complete Pullups choosing between the versions that challenge you the most.
Option 1 > 3 Months:
75 Pullups
Option 2 < 3 Months:
50-75 Pullups
Option 3 < 1 Month
25-50 Pullups
Cool Down:
Post weights achieved and thoughts to comments
CTW (Challenge of the Week) As many Single Jump Ropes as possible in 1 Minute