07-01-2021

Warm-up

400m run
3x
50′ walking lunge
15 banded good mornings
15 Russian kettlebell swings
2x
10 scap pulls
10 air squats
3-5 strict pull-ups

Mobility

PVC
1 min straight arm prayer stretch

Strength

Deadlift – every 1:30 x 4
4 tempo reps @ 70% of 5RM (40X1)
*no touch and go

Conditioning

21-15-9
Pull-ups
Snatch (95/65)
Back squat