Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30 Extended Plank Reverse Bridge
:30/:30 Single Leg Glute Bridge Hold

General Movement Prep
3 Sets: For Quality
8/8 Single Leg Romaning Deadlift
12 Alternating Single Arm Kettlebell Swings
6 Inchworm Push-Ups
:12 Ring Support Hold

Specific Squat Prep and Build
5 Deadlifts with light loads off the floor
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%

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
Coaching Notes, Strategy, and Goals

Level 1:
Every 2:30 x 4 Sets
5-7 Reps @ 7 RPE across

Modifications:

Adjust to a Single Leg Romanian Deadlift for 6 Reps / Side for those dealing with SI joint dysfunction or Sciatica to work on bracing / antirotation stability and rehab.

Adjust to a Sumo Deadlift or Hex Bar Deadlift to keep a similar range of motion and loading patterns while adjusting for athletes with chronic lower back pain.

Adjust Block Deadlift for Range of Motion issues (tight hamstrings / inability to brace from the floor)

Workout
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
9/7 Strict Ring Dip
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg

Level 2:
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
6/4 Strict Ring Dip
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg

Level 1:
Every 5:00 x 3 Sets
2 Rounds
15 Russian Kettlebell Swings
12 Renegade Rows
9/7 Ring Push-Ups
Dumbbells: 25/15lb, 12/7kg
Kettlebell: 35/18lb, 16/8kg

Masters 55+:
Every 5:00 x 3 Sets
2 Rounds
15 Russian Kettlebell Swings
12 Renegade Rows
9/7 Ring Push-Ups
Dumbbells: 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg