Volume Week 1, 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
Comp deads RPE 7 3 6
Equipment:  
   
   
Deficit Deads Sets Reps
2 black mats 3 6
   
RDLs w/ DBs Sets Reps
90 second RI 3 12
   
Single leg deadlifts Sets Reps
90 second RI 3 12/12
   
face pulls Reps
90 second RI 200
   
GHR Sets Reps
  4 8