Deadlift Day

1. Deadlift

270 x 3
315 x 3
345 x 6
 

 Deadlift

2. Weighted Pull Ups

3 x 5 w/ 10lbs 

BW x 6

BW x 5

 10lbs x 5 (Set 1)

 10lbs x 5 (Set 2)

  10lbs x 5 (Set 3)

  BW x 6

3. Machine Rows (Weights are per hand)

55x10
45x10
35x15
40x10
35x20

4. Lat Pull downs

100 x 10 x 2 (Shoulder Width Grip)
30 x 10 (One Arm)
40 x 10 (One Arm)
30 x 20 (One Arm)

5. Calf Raise Machine Shrugs

65lbs x 20
65lbs x 20, 45lbs x 10, 65lbs x 10

6. Incline Treadmill Sprints

13km/h @ 15 Incline x 20 seconds x 6

15 minutes of walking @ 7-9 km/h