4 sets of:
5 Deadlifts with 3sec. pause just below knee on concentric and eccentric
- start first set with empty bar and work up slighty over the sets, but keep it light -
rest 30-60sec.
8-12 single arm DB-strict press (each arm) @ RPE 7 (on weak side) for each set
rest 30-60sec.
10min AMRAP of:
5 T2B - scale ROM
7 push ups - scale to elev. hand with bar in rack or knee push ups
9 Goblet squats (with the DB used for the last set of strict press)
3 sets of:
10-15 Goblet Squats with 3sec. ecc.
rest 60sec.
3 sets of:
8-12 rom DL with 3sec. ecc. (Barbell)
rest 60sec.
3 rounds of:
45sec. Bike
rest 15sec.
45sec. Push ups (elev. hands in rack)
rest 15sec.
45sec. alt. DB-cleans
rest 15sec
rest 1min