A. Warm-Up
3 min bike
100 walking lunges
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 (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
1. Bench Press: Work up to 3RM in 8 min
2. Pendlay Row: 5x8 AHAP
3. Accumulate 30 RDL + Bent row w/ full stop at top (empty barbell)
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