9.22.15

Warm-Up 3x
10 Empty Bar Press
10 SAM Shoulder Mobility Drill
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  1. Deadlift: Warm up to working weight.  
  2. Volume Mode Users: 5x10, resting no more than 2 minutes between sets
    Strength Mode Users: 5x3
  3. 5x
    1x Rack DL Hold*
    5 GHD Situps or Natural Hamstring Curls
  4. 3x
    20 Heavy KB Swings
    10-15 Shrugs
  5. Bonus: Farmers carry- 3x for distance

*Rack DL Hold- This requires a squat rack.  Set it so the bar is just one or two inches from the top of the deadlift range.  Load heavy (you will be able to do more than you can deadlift).  With good form, lift to the top of your deadlift range of motion.  Hold as long as possible.  That's one rep.  

Posted on September 20, 2015 .