Week 2 Speed Deadlift

 Warmup:

• Light Foam Rolling the hips
• Mobility exercisesa. 
• Shoulder Crawl
• Rotational Throw
• Broad Jump
• Hip Thrust Crawl

Workout:

• Speed Deadlifts –70% x 8 x 1 with exactly  30 seconds rest between lifts
• Deficit Deadlift 2 X 10 @65%
• Stiff Leg Deadlift 2 X 10 @50% 
• Max Height Box Jump
• Stone Over Bar Ladder (for time)
• Back Medley 3 X 10
• GHR –
• Barbell Rows  
• Shrugs
• Wide Grip Pullups 

• (slow down descent, if you can't get the pull-up concentrate on negatives, we want slow negatives to build the back here)

• Muscle Exhaustion Set 3X Failure
• Barbell Curls 
• Renegade Rows
• To perform this exercise, get into a pushup position while holding on to a kettlebell in each hand. Arm positioning should be just less than shoulder width apart. While pushing one hand, pull with the other kettlebelll. Hold the kettlebell in the top position for 1 second, then lower it to the floor and push it into the floor. At the same moment, pull the other kettlebell with the opposite arm.
• Ring Pushups