WARM-UP
Complete Eo3 Official Warm-up, lower body emphasis, found here.
Then:
Deadlift
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
STRENGTH
Then:
Deadlift
- 40% x 5 reps
- 50% x 5 reps
- 60% x 5 reps
Then:
Deadlift 2 x 10 reps @ 50%
Toes to Bar (strict) 2 x 10 reps
CONDITIONING
10 to 1 for QUALITY
Pull-up
Bent Barbell row at 135 lb
Double-Unders
Example: 10 pull-ups, 10 barbell row, 10 double-unders; 9 pull-ups, 9 barbell row, 9 double-unders
*Competitor: As prescribed
*Established: 95 lb on barbell row
*Recruit: 45-65 lb on barbell row and 3x single unders