FREAKOUT FRIDAY

STRENGTH

 

Deadlift 4×3 (75%)

*Speed* Deadlift 2×5 (50%) Medium Band Tension

 

*Perform 5 3 Second Paused Bird Dogs Between Sets*

 

KB Front Racked Deficit Reverse Lunge 3×6/per (53/32)

GHD 3×6 (Slow Eccentric)

 

CONDITIONING

 

WallBalls 20 (20/14)

Cal Row 20

HollowRock Holds 20 Seconds

L-Sits MAX

 

3 Rounds