1. 5 x 3 Speed Back Squat (all the way down. 1 sec pause above parallel-AFAP up)
2a. 3 x 6 Reverse Lunge
2b, 3 x 20 Banded Good Mornings
Row 6000m – alternate every 1000m
**if in teams of 3 then alternate every 500m
Some great tips on the Deadlift from one of the world`s greatest power lifters Ed Coan. The takeaway that I got from this is that everyone is built differently and you have to adjust and make changes depending on your body. The coaching points are relatively the same but everyone`s set up and movement is going to vary a bit.