November 2nd

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Deadlift (Week 5 of 6 Strength Cycle)

Deadlift

5x4

*Rest 2:00-2:30 between sets

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“600”

50-40-30-20-10

Russian KB Swings 53/35

DB Push Press 30's/20's

Goblet Squat 50/35

Sit-Ups

CAP 25:00

600

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Cool Down

5-7 minute easy bike/walk

Alternating Quad Stretch 1 min

Supine Glute Stretch 1min/side

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Accessory

3-4 Sets

8-12/side DB Split Stance RDL

20 Seated MB Russian Twists

12-15 Banded Straight arm Lat Pull Downs

*Rest :60-:90sec between sets.