Monday: 150720


ME Lower: (Pick One) Work up to x2-6 @9 RPE (Load Drop) 4-6% Fatigue
Above Parallel Box Squat:
Below Parallel Box Squat:
Deadlift:
Deficit Deadlift:
Front Squat:
Good Morning:
High-Bar Squat:
Low-Bar Squat:
Rack Pull:
Sumo Deadlift:
Sumo Deficit Deadlift:
Sumo Rack Pull:

Accessory: Pick One (3-5 sets of 6-15 reps)
Arched-Back Good Morning:
Front Squat:
Good Morning:
High-Bar Squat:
Reverse Hyperextension:
Romanian Deadlift:
Seated Good Morning:
Speed Pull (Conventional or Sumo) (Work up to x1 @7 RPE (Repeat) 4-6% Fatigue):
Stiff-Legged Deadlift:

Assistance: Pick One (3-5 sets of 6-15 reps)
45-Degree Hyperextension:
Banded Good Morning:
Bulgarian-Split Squat (Barbell or Dumbbell):
Forward Lunge (Barbell or Dumbbell):
Glute-Hamstring Raise:
Hamstring Curl:
Pull-Through:
Reverse Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Walking Lunge (Barbell or Dumbbell):

Warm-Up:
1 Mile Easy Run

Conditioning: (Pick One)
Hills: 6-10 (Walk back to starting position) (Stop when form/pace deteriorates)
Intervals: 8-12x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)

Cooldown:
1 Mile Easy Run

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