Friday, July 18th, 2025 – Deadlift
General Warm-Up
20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift
Accessory
6 Reps: Barbell Romanian Deadlift / Every 2.5 Minutes On the Minute
6 Reps: Dumbbell Suitcase Squat / Every 2.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every 1.5 Minutes On the Minute
10 Reps: Farmer Carry March / Every 2 Minutes On the Minute
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
6 Reps: Dumbbell Suitcase Squat / Every 2.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every 1.5 Minutes On the Minute
10 Reps: Farmer Carry March / Every 2 Minutes On the Minute
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
Deadlift
Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight