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Bike, Row or Run 1x:
3-5min @ an easy pace
1x:
10ea Lying Leg Swing
5ea Lying Leg Crossover
5 Roll Over V-Sit
10 Ninja Roll
BB Warm Up 1x:
10 RDL
5/5 Single Leg Deadlift
5 Muscle Clean
5 Front Squat
3 Squat Clean
Workout Prime 1x:
5 Deadlift @ light weight
5 Bench Press @ light weight
3 Squat Clean @ light weight
4 Deadlift @ moderate weight
4 Bench Press @ moderate weight
2 Squat Clean @ moderate weight
3 Deadlift @ workout weight
3 Bench Press @ workout weight
1 Squat Clean @ workout weight
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
8-7-6…1
1.0 x BWT Deadlift
3/4 x BWT Bench Press
1/2 BWT Squat Clean
10-9-8…1
DB Deadlift (heavy)
DB FloorPress
DB Squat Clean
10-9-8…1
Glute Bridge w/ a pause at the top of each rep
Inchworm + Push Up
Squat Jump
Lower Body Accessory 3xs:
10-15 Hip Extension
6/6 Cossack Squat
