Warm-Up

2 rounds
20 alternating runners sweeps
15 band good mornings
15 glute bridge
15 band lat pulldown
30 seconds plank

Specific Warm-Up
With an empty bar perform 10 deadlifts, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up
Broad Jumps
3 sets x 1 rep

Deadlift

Main Strength Movement
Sumo or Conventional Deadlift Every 3 minutes on the minute
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1

Secondary Strength Movement
Sumo or Conventional above the knee Rack Pulls Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 3-2-1-0

Accessory

B Stance DB RDL 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Heavy Hip Thrusts 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Farmer Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.

Cool Down & Dismissal

Equipment Break Down And Put Away

– Into
2 rounds
Pigeon Pose Stretch
Hip Flexor Stretch per side