Sumo Deadlift (7 x 3)

Rest as needed between sets. Go up each set if possible.

For this your stance will be slightly wider than your squat stance. Toes are turned out slightly grip is inside the legs. Bar will start against the shins with your arms straight and your chest up.

To start the pull, drive through your heels as you lift up through your chest. Keep the bar close and your knees pulled back and out of the way. Stand all of the way up to finish - no need to lean back or shrug at the top. Focus on driving the knees out throughout.

Supine Grip Barbell Row (4 x 6-8)

Underhand Grip Bent Over Row

Rest as needed between sets. Find a weight that 6 is attainable but more than 8 would be a stretch and try to hold weight for all 4 sets.

Bar starts at mid shin with a hinge at the hip and slight bend of the knees. Grip should be underhand (palms forward). Keep the bar close to the body and pull the elbows back as you pull the bar to between the belly button and chest. Pull it all of the way up!

Lower the weight under control all of the way down to straight elbows at the bottom of each rep!