1.  Deficit Deads
Work up to a 3RM – Stand on 45# plates (maybe 45 +25 if you are short).  These can be done as sumo or traditional pulls.  Use chains and/or bands if available

2.  Olympic Pause Squats
3 x 6 – Use high bar rack position and pause for 2 seconds in the hole of each squat

3.  GHR
3 x 6-10 – knees should be in contact with pad.  No breaking/flexing at the hips.  Want it to be harder – Use weights for added resistance.  Want it to be easier – attach a band to a pull up rig behind you.

4.  Double DU “Annie”
For time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups

5.  Split Practice
Spend 8 minutes (4/side) working towards a split

6.  Recovery Row
7 mins of easy rowing – no straps, no monitor

Deficit Deads

Olympic Pause Squat