| Exercise: | % or RPE | Sets | Reps | ||
| Deadlift | 62-63% | 5 | 6 | ||
| Equipment: | |||||
| no belt | |||||
| RDLs | Sets | Reps | |||
| 90 second RI | 4 | 10 | |||
| Belt squat | Sets | Reps | |||
| 90 second RI | 4 | 10 | |||
| walking lunges | Sets | Reps | |||
| 90 second RI | 5 | 6 | |||
| GHR | Sets | Reps | |||
| 60 second RI | 4 | 8 | |||
| 10 minutes of ab work | |||||
| Options include but not limited to: | |||||
| planks | |||||
| rolling planks | |||||
| stir the pots | |||||
| bird dogs | |||||
| McGill Crunches | |||||
| Paloff presses | |||||
| Standing ab crunch | |||||
| side planks | |||||
| Limit sit ups and plain crunches to a minimum | |||||