Prehab
10m waiters walk left
10m suitcase carry left
10m waiters walk right
10m waiters walk right
X3
8 e/s Half kneeling DB press
20 sec e/l Single leg balance (move weight around in hand while balancing on one leg)
X4
8 power push-ups
12 weighted sit-ups
x4
20m heavy farmers carry
15 barbell bicep curls
X5
Tabata GHD hold
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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from...
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