a) 0:00 – 10:00 – Every 2:30 X 4 Sets: Front Squat (10-10-7-5)
Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit.
c) 10:00 – 18:00 – Every 2:00 X 4 Sets: 14 Alternating Barbell Single Leg Romanian Deadlifts
Start light, empty bar for most. Focus on balance and position over loading. Only lower as far as you can maintain proper trunk position. If you have plates on the bar you aren’t necessarily touch the floor, this is flexibility dependent.
21-15-9 reps for time of:
95 pound Front squat