Strength:
Deadlift
4×4@80-85%
1×4@85-90%
Rest 2-3 minutes between sets.
Conditioning:
3 Giant Sets
8-12 Ring Row Tempo (3013)
8-12 Strict Ring Dips
0:30-0:45 GHD Hip Extension Hold or Weighted High Plank
Strength:
Deadlift
4×4@80-85%
1×4@85-90%
Rest 2-3 minutes between sets.
Conditioning:
3 Giant Sets
8-12 Ring Row Tempo (3013)
8-12 Strict Ring Dips
0:30-0:45 GHD Hip Extension Hold or Weighted High Plank