Tuesday 9/13
Warm Up
4 Min Row, Increasing speed every minute

Then Coach Lead Barbell Warm Up
10 Ground to knee deadlifts
10 Knee to hip deadlifts
10 Deadlifts

:10 Strength
Build to a Heavy Deadlift Single around 85-95%
then
3×3 @ 87.5-92.5% 1RM
Rest 3-4 minutes between sets
Within ~1:00 after each set, perform 3 seated box jumps
for maximal power. Sit on a box at approximately parallel
and jump to a taller box for maximal explosiveness.
All reps are performed as “singles”.

:40 Skill
Every 2 Minutes for 5 Sets, perform 1 smooth set of:

• Strict Banded Pull Ups (10-15 reps)
• Push Ups (10-25 reps)
• 25 Ab mat or 10 GHD Sit Ups
• 1:00 Weakest Machine
  
  :55 Cool Down
  Knees to Chest
  Cat Cow
  Figure Four