Tuesday: 150728


ME Lower: Pick One (Find 1RM – Drop Sets: 2-3 sets of 2-6 reps)
Deficit Deadlift:
Front Squat:
Good Morning (Find 3RM – Drop Sets: 2-3 sets of 4-6 reps):
Opposite-Stance Deadlift:
Paused Back Squat:
Paused Front Squat:
Rack Pull:

Assistance: Pick One (3-5 sets of 5-20 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:
1/2-1 Mile Easy Run

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)

Cooldown:
1/2-1 Mile Easy Run

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