|
|
Warm-up Foam Roll:
Thoracic Spine & Lats
Quads & Adductors
Couch Stretch
Pigeon Stretch
500 M Row
3 Round
3 Strict Pull Up or Ring Row
9 Wall Squat
:20 Samson Stretch Each Leg
Barbell Warm Up Strength 1: RDL - Romanian Deadlift (Build to moderate set of 5) 2: Sumo Deadlift (Build to moderate set of 7) 3: Deadlift (Build to moderate set of 9) Accessory 1: 2 Sets, NFT:
7 Inverted Pausing Barbell Rows (1 second)
14 Kneeling Single Arm Presses (7 each side)
21 Glute Bridges 2: 2 Sets, NFT:
10 Barbell Rollouts
20 Meter Overhead Kettlebell Walk, each side (60′)
30 Seated Low Banded Rows
|
|
|
|
|
|
|