Class:

1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each individual set, not to your max, and should be the same as the last 2 weeks. Your Max Reps set should be Touch-and-Go, no pausing in the bottom.

2) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Goal is heavier than last cycle.

3)  AQAP:

100m Sled Drag 160/115

30 Ring Rows

15 Deadlifts 135/95

75m Sled Drag 160/115

20 Ring Rows

10 Deadlifts 135/95

50m Sled Drag 160/115

10 Ring Rows

5 Deadlifts 135/95

Extra Work:

4) Hollow Position: Accumulate 2 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments