Physical Subculture

Deadlift with bands for speed: 12 sets of 3 reps, 30 seconds rest between sets.  Roughly a third of your max on the bar, plus bands.

One-arm barbell snatch/windmills for reps:  2 sets of 6, increase weight, 2 sets of 3, then a really heavy single if you wanna keep playing.

Turkish get up/sled drag or farmer’s walk/ball slams: go with a challenging weight, 5 getups per side.  Heavy sled or farmer’s walk for a good distance (we use about 100 feet) and then a minute worth of ball slams. Time it, then do a second set to beat the time.

 Above: One-arm barbell snatch.  Below:  Candace gets up, Turkish style (2-legged version)