Today’s workout is short and sweet. We are starting with a bit of restoration work to keep that lower body healthy and then following it up with the “King of Lifts” and a quick couplet to finish things off.

3 rounds, for quality:
10 reps per side, T-hip rotation
10 reps per side, single-leg calf raise @5511
10 steps, Samson lunge
*@5511 reads: 5-seconds to lower, 5-second hold in stretched position, 1-second to come up, and 1-second hold at the top

Deadlift @21X1 – Build to a heavy set of 5 for the day
@21X1 reads: 2-seconds to lower the barbell to the floor, 1-second pause on the floor (practice holding the tension in your body and staying tight), eXplode up, 1-second hold at the top

3-4 rounds, heavy across:
8 heels elevated goblet squats *control the movement
6-8 strict pull-ups *ensure full range of motion: dead hang to chin over bar
40-60 seconds anti-rotation plank

Posted by Adam Janke

Challenge Accepted

Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.