Friday

Strength

Bent Over Barbell Row

3×8 @60-70%

RFE DB Split Squat

3×8 each leg

 

Conditioning

10-9-8-7-6-5-4-3-2-1

Deadlifts 225/155

*5 C2B or 5 Pull-ups and 7 Russian Kettlebell Swings (70/53) after each round

Option 2:

7 Rounds of:

7 Deadlift 155/105

7 Ring Rows

7 Russian KBS

 

Accessory

Adduction Side Plank

4x:10-:20 each side