10/side Samson Stretch
10/side Dynamic Pigeon Pose
10 reps of 1 Inchworm + 2 Scapula Push Ups
10 Prone WTY Stretches
10 Good Mornings with empty bar
2 Hip Muscle Snatches + 3 Behind the neck Snatch Grip Push Press + 1/leg Plyo move
Start at 60% and build.
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)
8 Alternating Front Rack BB Lunges (155/105)
8 T2B
8 Bar over Burpees (Lateral)
8-8-6-X Back squat (no tempo)
Rest 2 mins between sets
(For X add 10 lbs/side and go for max reps with that weight)
Complete 3 sets of:
10/side Bottoms Up KB Half Get Ups
15 Banded Pull Aparts (down in 2 secs)
Rest 90 secs