| Thursday | Sets/Reps | Notes |
| Deadlifts | 5X5 @ 75% or 5X15 | 20 Time Cap. Work up to working sets. |
| Complete Circuit below for time. 3 Rounds. | ||
| Good Mornings | 20X | 65/35 |
| TRX Reverse Flys/ Banded Flys | 20X | |
| Lying Leg Raises | 20X | |
| KB Sumo Deadlift | 20X | 75/35 |
| Thursday | Sets/Reps | Notes |
| Deadlifts | 5X5 @ 75% or 5X15 | 20 Time Cap. Work up to working sets. |
| Complete Circuit below for time. 3 Rounds. | ||
| Good Mornings | 20X | 65/35 |
| TRX Reverse Flys/ Banded Flys | 20X | |
| Lying Leg Raises | 20X | |
| KB Sumo Deadlift | 20X | 75/35 |
