WARM-UP
1 SET
1:00 Cat Cow
1:00 Inch Worms
1:00 Alt. Groiners
1:00 Plank
Into…
2-3 ROUNDS
10 Scap Pull-Ups
5 Empty Barbell Slow Good Mornings
10 Empty Barbell Bent Over Rows
5 Empty Barbell Slow RDL
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Deadlift
(Score is Weight)
WORKOUT
FOR QUALITY
21-15-12-9-6
Push-Ups
3-6-9-12-15
“Library” Deadlift (Athlete Choice, Heavy)*
*Library DL = Complete Control and Quiet to the Floor
(Score is Weight)
Goal – For the Strength, quickly build to a Heavy 5-Rep DL, focus on mechanics of the Deadlift under a heavy load rather than aiming for a PR. For the Workout, enjoy the slower pace of this one and aim your sights on going For Quality!