Friday Mix Deadlifts

Mobility

30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross

Deadlift:

every 1:30x6

Start light. Find 1RM

6 Sets:

Set 1: 6 DL @ 40%

Set 2: 4 DL @ 60%

Set 3: 4 DL @ 75%

Set 4: 2 DL @ 80%

Set 5: 1 DL @ 90%

Set 6: 1 DL @ 100%

Friday Circuit: 35min

Timer 8.3 full body burner

40:20

2nd laps - 2 sets

Water break between 1st and 2nd lap.

Circling the room

-Mixture of upper body, lower body, cardio and core movements

1. BB sumo High pull

2. Bikes

3. wallballs 20/14

4. Hollow core DB Presses 20/10

5. Back squats RPE 8-9

6. DB bench press RPE 8-9

7. DB curls 30/20

Stimulus:

Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.