Deadlift @21X1 – Build to a heavy set of 5 for the day, NOT touch and go
3 sets, heavy across:
20 steps dumbbell walking lunges
8-10 chest-supported dumbbell rows
90-seconds rest between sets
3-5 sets, for quality:
12 straight-arm band lat pull-downs
20-30 seconds weighted hollow hold
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
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