Mobility- Pulling Prep
Inchworm/Seal Stretch x5 + 10 Cat Cows
Warmup- 3 Rounds
GHD Hip Ext 10-15 + 15/10 cals + 5 Deadlifts (Rd 1=Bar then, add weight rd 2 and 3)
A) Strength: Deadlifts
*15 mins to find a heavy single 90-100% 1RM
then, 3×10 @60%
B) Stamina Building: UB sets 21-18-15-12-9-6-3
C2B Pull ups–Pull ups–Ring Rows
C) Intervals: 3 Rounds
15/12 cal AD + 3-10 HSPU
*Rest 2 mins between sets