Friday

Warm-up: Pick 1 (run 2x around building/2min jumprope/500m row)
Then foam roll

Workout of the Day: 3 sets Deadlift 4-5 reps @ 21X1 (go heavy but maintain perfect form)

THEN

“Diane”
21-15-9
Deadlift 225/155
Handstand Push-up’s

For the DL’s: warm-up with lighter weights as needed. pull the bar from the ground explosively, hold for 1 sec at the top, take 2 sec to lower the bar back to the ground, and stay in the bottom position for 1 sec before pulling the next rep. Only increase weight if 5 reps are achieved, and perfect posture is maintained.