Single arm deadlifts, step ups/jumps, rows/pushups, sled drags

0900

1) deadbugs,lateral lunge pull thru,spider man

2) openers:
shoulder, 3 kg
triceps, 1.25 and 3 kg

3) single arm barbell deadlift - 5 x 20,40,40,40 kg each arm
*awesome lat activation

4) plyos: 5 rounds
10 x barbell step ups, 40 kg (5 each leg)
shin hop+broad jump (1+2)

5) 2x:
max DB rows - 20,25 kg
max pushups (5 full ROM, then rep out on torque)

6) sleds
reverse drags @ 70 kg - 2x50m
bear crawl drag @ 70 kg - 1x50m

7) kb squad smash

• Notes: Great day. Felt fast and strong on the plyos with good balance on the step ups. Also got very effective lat activation on the deadlifts for the first time in a while and I think it's one of the best ways for me to get it firing, especially on the eccentric portion. Sled session was great and the bear crawl was on point...only needed one.
• Body: Biceps and elbows are still a little tight, lats are sore. Feeling great overall.