10 min Warm-Up
Then:
Stretch
Then:
3×10 Shoulder Dislocate +
3×10 Air Squat +
3×10 Good Morning w/Barbell +
3×10 Push-Up +
3×10 OHS w/Barbell +
3×12 Dip
Then:
Deadlift
2×5 @50%
1×3 @60%
1×3 @70%
1 min rest in between sets
Then:
Deadlift
8×3 @70% 1 rm +
1x20m Prowler Sprint Push No weight
1:30 min rest in between sets
Then:
100x Strict Push Press @75-95lbs
keep rest short
Then:
6×30 sec Row or Air Dyne or SkiERG Sprint / 1:30 Easy pace
Then:
Cool Down
Then:
Stretch

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