LIFT

Pendlay Row 5 x 5 – Build to a heavy set of 5

WORKOUT

“Diane”

Performance
21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Fitness
21-15-9
Deadlift 70/50kg
HR Push Ups (These could be scaled up to Dive Bomber, Scaled HSPU or Box HSPU)

BASICS