| 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 | 75% | 6 | 3 | ||
| Notes: | |||||
| floor | |||||
| conventional deficit deads | RPE | Sets | Reps | ||
| 2″ deficit | RPE 6 | 5 | 8 | ||
| neutral grip pulldowns | Sets | Reps | |||
| 90 second RI | 5 | 10 | |||
| belt marches | Sets | Reps | |||
| 90 second RI | 3 | 1min | |||
| face pulls | Sets | Reps | |||
| 90 second RI | 2 | 25 | |||
| YTWLs | Sets | Reps | |||
| 90 second RI | 2 | 15 | |||
| rolling planks | Sets | Reps | |||
| 90 second RI | 2 | 15 | |||