SUNDAY

Box Squat (20"/16")
3-3-3-3

*The Squats are progressive, so start your first set at 80-85% of your current 3RM Back Squat, and move up from there.

Then...

Deadlift Speed Set; 1 Set ONLY (after warmup)
20 Reps @ 50-60% & Banded

*For the Deadlifts, we will set up 3 stations inside the pull-up rig, with varying bands. If your Deadlift 1RM is under 250lbs, you will use 1 Purple band for your set. If it is 251-350lbs, you will use 2 Purple bands. If it's over 350lbs, you will use 1 blue band. You will start your Deadlift Set from the top of the Deadlift, keeping your legs almost completely straight, you will slide the barbell down the leg until you get just past the knee, then you will aggressively pull it back to the starting position near the hip. The objective: To get all 20 Deadlifts of the Speed Set without the barbell touching the floor.