Prehab
150m row
10 scap pull-ups
20sec pec stretch (right)
20sec down dog
20 sec pec stretch (left)
X2
50m farmers carry (heavy)
Sled pull (with rope just up the room then push back)
X5
Barbell skull crushers
Barbell curls
3/6/9/12/15/18
200m lunges
(Each break perform 10 squats)
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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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