For this one you will do 4 sets of 3 (not including warm up sets) and 3 sets of 1. Rest as needed between sets. Have a goal of going up in weight for each set.
Rest around 2 min between each.
Score you will put will be your heaviest single.
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
Weighted Bear Hug March (4 x 1 Min)
The goal of this is to hold a heavy sandbag, stone or d-ball in a bear hug position and march (either in place or you can move). For 1 minute x 4 sets.
Why you ask? It is a GREAT midline, glute etc builder!
Rest 1 - 2 min between sets.
If you don't have a heavy enough bag or ball etc, you may also hold 2 kettlebells in the front rack or even a barbell in the front rack can work!
Try not to hunch too much and keep the legs moving!!