14 Weeks Out, Session 4

Warm Up Sets Reps
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
Exercise: % or RPE Sets Reps
deadlifts 70% 5 3
Notes:
comp stance
3″ blocks
knee high rack deads Sets Reps
Notes: 4 8
w/ straps
chest supported rows Sets Reps
90 second RI 3 15
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
pull ups Sets Reps
5 6
wide grip pulldowns Sets Reps
90 second RI 4 20