Off The Chain

Posterior Chain Strength
Deadlifts superset with L Sit Holds
Warm Up: 20 rep with just bar
Dynamic light weigh warm up: 15 reps
Working Sets:
10 at 60%
8 at 70%
6 at 80%
3 at 90%
Strip down to 50%, perform, 15 reps with fast hips and optimal form
*Between every set perform max L Sit Hold

Workout of the Day
15 Min Amrap
30 Ab Mat Sit Ups
20 Box Jump Overs
10 Chest To Bar Pull Ups
1 Gate Run