Deadlift:
3 Sets of 10 Reps
(Rest 1:00 Between)
Then: 4 Sets
6 Reps w/Controlled Eccentric
(0:30 Rest)
0:30 Handstand Hold (Facing Wall) or 12-15′ Handstand Walk
(0:30 Rest)
50′ DB Overhead Carry per Side
(0:30 Rest)
12 Alternating DB Rows (As Heavy As form allows) + 0:20 DB Iso Hold
(0:30 Rest)
Accessory: 3 Sets
400m Run (Increase pace each set)
12 Wide Stance RDL w/KB (Slow eccentric)
20 Glute Bridges + hold up to 1:00
(Rest 2:00 between sets)