“ORANGE PEEL”

COMPLETE 4 Full waves building to a heavy, but technically sound set for the day 

30 total minutes 

STRENGTH/COMPETE TRACK 

@ 0:00 – 3 Deadlift   

@ 2:30 – 2 Deadlift   

@ 5:00 – 1 Deadlift

FITNESS/MUSCLE TRACK   

@ 0:00 – 8 Deadlift   

@ 2:30 – 6 Deadlift   

@ 5:00 – 4 Deadlift   

Repeat for 3 more cycles building each round

Wave Example 

Wave # 1 = 135 x 3, 145 x 2, 155 x 1  

Wave # 2 = 145 x 3, 155 x 2, 165 x 1 

Wave # 3 = 155 x 3, 165 x 2, 175 x 1 

Wave # 4 = 165 x 3, 175 x 2, 185 x 1