General Warm Up

10 Min cardiovascular work @ moderate pace

Then:

2×5 Wall squat

2×10 air squat

2×5 Romanian deadlift @ 20 kg KB

2×5 Goblet squat with 5 sec pause in the bottom @ 16 kg KB

Then:

Work up to 3 deadlift @ 85% 1 RM (sumo or conventional)

Then:

2 sets x 4 reps @ 70% 1 RM

Then:

3 sets x 3 reps Conventional off 2 mat (approx 4 inches) for speed. Weight should be 60% 1 RM

short rest between sets

Then:

8/8 Single arm bent over row @ 40-70 lbs

3 sets

Short rest

Then:

5 Wide grip Pull-UP

20 Weighted sit ups

4 sets

Rest as needed

Then:

Cool Down 10 Min cardio @ Moderate pace