STRENGTH PART I

Deadlift
15-12-9-6-3
*1 Minute Plank after each set.
**Rest 2-3 minutes between sets. Find a weight that is ‘heavy’ for each set.

STRENGTH PART II

3-4 Sets:
12-15 Bent Over Plate Row
12-15 Alternating KB or DB Strict Press

Optional after party

4 Sets of 10 Pinch Plate Bench Press + Max Effort Deficit Push Ups

*For the deficit push ups, place hands on 45 lbs plates.