DYNAMIC WARM-UP
On a 5:00 clock:
25-ft shuttle runs
– Every minute on the minute perform 10 controlled air squats.

DEADLIFT PROGRESSION
Set-up:
1) Hands at shoulder width
2) Feet between hips and shoulder-width
3) Shoulders slightly in front of the bar
4) Arch chest up to maintain lumbar curve
5) Heels down

PROGRESSION FOCUS
Deadlift Proper set-up
Deadlift Keep the bar close on the ascent.
Deadlift Push the hips back on the descent.
Pull from shins to knees Push the knees back and out of the way. Keep the bar close.
Deadlift Maintain lumbar arch.

DEADLIFT WARM-UP
3-4 sets:
3-5 deadlifts

RX

5 rounds for time:
5 deadlifts (185/275 lb)
10 burpees-to-target

INTERMEDIATE

5 rounds for time:
5 deadlifts (155/225 lb)
10 burpees-to-target

BEGINNER

5 rounds for time:
5 deadlifts (95/135 lb)
10 burpees-to-target

On a 5:00 clock:
:30 handstand hold
– Rest :30

3 sets:
:30 standing pike stretch
– Rest :30 between sets.