AMATEUR

DEADLIFT
1×5
Add 10 pounds to your last DL workout.

STRICT PULL UPS
3x Max Reps
Rest 3 minutes between sets.

COLLEGIATE

DEFICIT DEADLIFT
3RM
Work up to a heavy triple off a 3″ platform.

WEIGHTED PULL UPS
5. 5. 5
Find a 5 rep max

CONDITIONING

3 ROUNDS
60 SEC MAX DUMBBELL PUSH PRESS
60 SEC MAX LATERAL PLYO SKIERS (Right + Left = 1 rep)
60 SEC MAX BALL SLAMS
60 SEC MAX RUSSIAN KB SWINGS
60 SEC MAX C2 ROWER CALORIES
60 SEC REST