7 May 2026

A. 5 Minutes of Deadlift Instruction and Practice

B. Every 3 minutes for 21 minutes (7 Sets): Deadlift
Sets1-2: 10 reps
Sets3-4: 7 reps
Sets5-7: 3 reps

Build to heavy.

C. 8 Rounds:
20s Hollow Rocks
Rest 10s
20s Superman Rocks
Rest 10s

D. Recovery
60s Frog Stretch
60s Seated Straddle Stretch
60s Seated Butterfly Stretch

Score = Heaviest 10-Rep, 7-Rep, and 3-Rep DL