WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

Add in 2-3 sets of any specific movements to warm yourself up for hinging and upper body pulling (kettlebell swings, band pull aparts, plate ground to overhead, etc.)

CIRCUIT 1

Notes

  • Make sure you adequately warm up to deadlift. Start with a set of 10 with the bare bar, then add weight and decrease reps to 8, then begin your working sets of 4x5.

4x5 Deadlifts

4x10/Side Single Arm Band Row or Single Arm Bent Over Plate Row

CIRCUIT 2

4x5 Bent Over Rows

4x10/Leg Single Leg Foot Elevated Glute Bridges

CIRCUIT 3

10-8-6-4-2-4-6-8-10

Deadlifts (#135/95)

Burpees over Bar

Notes:

  • Complete 10 reps of Deadlifts, then complete 10 reps of Burpees over Bar. Then complete 8, 6, 4, 2, 4, 6, 8, and 10 reps of each movement

  • Suggested weight written as (Male/Female) - Adjust load as needed

Deadlifts

Burpees over Bar