Strength
A1 – Deadlift
5 reps at 65%
3 reps at 75%
2 reps at 85%
1 rep at 90%
1 rep at 95%
1 rep at your 1RM weight
A2a – Frog pumps – 1 x 15
A2b – Straight leg hip abduction – 1 x 8/side
A2c – Side plank rotations – 1 x 8/side
*As you’re warming up and building up to your 1RM, work through the three A2 movements alternating them with a set of deadlifts.
Workout
2 RFT
20 Lunges*
20 Single arm/leg V-ups
*step forward first round, backwards second round
Mobility
QL Rig stretch – 1 min per side