Base

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Up
3x Max Reps

Intermediate

Rack Pull
5RM, set the bar height just below the knee cap.

Isometric Rack Pull
3x 10 seconds, load to bar with 5-10% more than your rack pull, then give the bar a good pull but the weight will be heavy enough it won’t budge. Fight to keep good positioning.

Conditioning

21. 15. 9
Cal Assault Bike
Ball Slams
***Every 2 minutes you have to stop what you are doing and perform 4 Lateral Burpees.