Mobilize, then:
Warm-Up Prep
Two rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
10 Empty Barbell Good Mornings
20 Seated Horizontal Banded Rows
30 Banded Hamstring Curls (light resistance)
60 second Plank Hold from Elbows
100-Foot Sandbag Bearhug Carry (slow pace)
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep
Sets 1-2: 80% of 1-RM
Sets 3-4: 85% of 1-RM
Set 5: 90% of 1-RM
B.
35-49:
For time:
Three rounds of:
12 Deadlifts (155/105 lbs)
12 Pull-Ups
immediately followed by. . .
Three rounds of:
9 Front Squats (155/105 lbs)
9 Chest-to-Bar Pull-Ups
Followed by. . .
Three rounds of:
6 Shoulder to Overhead (155/105 lbs)
6 Bar Muscle-Ups