Cycle 3/Week 1

Deadlift
15 sets of 1 (405) 
(rest 1:00 between sets)

Lift-Off
:10 Hold (225) 

Bent Dumbbell Row 
6(60-80-100-120) 

3 rounds: 
10 Barbell Shrug (315) 
10 Scapular Depression (150) 
(alternate rounds with a partner) 

2 rounds:
12 Back Extension (0) 
:30 Weighted Plank Hold (90) 
(alternate rounds with a partner)