Heavy Deads = STRONG EVERYTHING

Stretches

Warm-up:

• 24k kettlebell snatches x 100
• no rest - continuous movement (you can change hands as many times as you like mid-swing, but the kettlebell never touches the floor)
• time to beat 3 minutes 57 seconds

Workout:
deadlifts (rest 1-3 minutes between sets)

• 50% x 3
• 70% x 1
• 80% x 1
• 90% x 1
• 96% x 1

dumbbell rows

• 75% x 20 each side

hammer strength underhand pull downs or T-bar (rest 1-3 minutes between sets)

• 65% x 3 (if hammer strength, 3 each side)
• 85% x 3
• 96% x 3 (cheat or use a spotter if needed)
• 85% x 3
• 85% x 3

commando pull-ups

• x 10
• rest 1-3 minutes
• x 5

Stretch
Post your lifts and warm-up time!