Warmup:
1 x 800m row
4 x 200M row
Bands to hips and hams
Overhead pistols work for 5 min trying to build up stability and strength
Main:
Deadlift (sumo) rack pulls with band: x 10, x 5, x 3, then in up to 7 sets find a 1RM
Assistance:
Dimmel Deadlifts: 5 x 20 using 155#
seated band leg curls 3x50 - look - http://www.youtube.com/watch?v=cfQT3gm2PlI
hypers: 3 x 25 @ +300#
Standing abs with band x 125
Finish:
800 m sled walk with 2-4 plates
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