SMR + General warm-up + Mobility
A.
3 sets:
- 16 alt. deadbug
- 10/10 single leg hip thrust
- 20" HS hold
B. Lifting- Complex, BSQ
Empty BB warm-up,
~ In 10 minutes find your max in the following complex:
- 1 CLEAN + 1 FSQ + 1 STOH + 1 BSQ + 1 STOH
~ Pause Back Squat - w/ 2" pause @ bottom pos.
Every 90" x 5 sets
- 3 reps @ increasing weight
C.
3 rounds - For max reps, meters
- 1' Wall Ball
- 1' Alt. DB Hang C&J @ 15/22,5kg
- 1' single-arm DB OH walking lunges
- 1' Lateral Burpee over DB
- 1' rest
*Try to increase the reps each round or at least maintain the same numbers.