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Bike, Row or Run 1x:
–3min @ easy pace
Plate Warm Up 1x:
–10ea Rotations
–10ea Overhead Rotations
–10 Plate Swing
–5 ea Plate Woodchop
–10 Alt. OH Lunge
–10 Alt. Lateral Lunge
–10 Squat + Plate Press Away
–5 Plate OH Squat
//Weight should be between 10-25#.//
Glute Warm Up 2xs:
–:20sec Single Leg Glute Bridge (right)
–:20sec Single Leg Glute Bridge (left)
–10 Sumo Squats.
Barbell Warm Up 1x:
–10 Bent Over Row
–10 Good Morning
–10 Kang Squat
Accessory Lifts:
Diamond Pish Ups: 3 x 10
Barbell High Pull: 3 x 10
