A. Deadlift – 4×3@80%.
B. Rope climb practice:
- 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope)
- 3 max effort sets of rope pull-ups (from standing, or from a seated position with legs in straddle)
- 3 max effort sets of supinated body rows at 31X3 tempo.
C. Deadbugs – 3 slow, controlled sets of 5-8 reps per side. What’s a deadbug? Click on the link for more info than you probably thought necessary.