Strength Day

I. Deadlifts 5-5-5-5-3

135lb - 200lb - 230lb - 260lb - 290lb(3)

II. Ring Dips, 5 sets max effort ( focus on strict form )

8 - 7 - 7 - 5 - 5

Rest as needed

III. Power Wheel Rollouts

5 - 5 - 5 - 5 - 5reps

IV. Neck Bridge SuperSet

a. Back Neck Bridge Hold: 10deep slow breaths (1:15) - 10 breaths ( 1:14) - 10 breaths (1:24)

b. Front Neck Bridge: 10 neck rolls in the front neck bridge x 3 sets