A. Deadlift – 3 reps at each weight: 70, 75, 80, 80, 75, 70 %.
B. 1/2 “Cindy”: 10 minute AMRAP of:
5 pull-ups
10 push-ups
15 squats.
Scaled up options may be used if desired: chest-to-bar pull-ups, ring push-ups, and goblet squats.
C. 4 max effort sets of tuck or hollow rocks.
D. 2 max effort side arch holds (on each side). These are like a hollow hold, but on your side. Arms and legs are extended, and pull them off the floor as much as possible.