3 Weeks Out, Deload 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 RPE 5 5 1
Notes:
comp stance
floor
`
bent over rows Sets Reps
90 second RI 5 8
 
McGill pull ups Sets Reps
90 second RI 15 1
face pulls Reps
90 second RI 200
 
neutral grip pulldowns Sets Reps
90 second RI 4 15