Warm up and Mobility
Banded Deadlifts
6 sets of 3 reps building up in weight
Add bands as needed to make resistance harder.
It teaches you how to accelerate the barbell through the mid and top portion of the lift
It allows you to build strength in the lock-out
It reinforces proper movement mechanics
It helps cue your lats to stay tight and engaged throughout the lift
For Time
21- Deadlifts 225/155
21- Box Jump Overs
21/18 Cal Rogue Bike
15- Deadlifts 275/185
15- Box Jump Overs
15/12 Cal Rogue Bike
9- Deadlifts 315/205
9- Box Jump Overs
9/6- Cal Rogue Bike
Finish with- 30 Lateral Burpees over bar
Time Cap- 16 minutes