A. Warm-Up
3 min bike
100 walking lunges
15 Back Extensions
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8
B. Strength
Front Squat with Belt (10-10-5-3-3-3-1)
Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.
C. Strength Accessory Work
Three sets of,
12 Single Arm DB Row
12 Alt. DB Snatches
D. Pump
Three sets of,
12 Seated Row
20 Banded Tricep Push-downs