Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rotating Slams Ball (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rotating Slam Ball (Left) x 10 Reps
Couch Stretch (Left/Right) for 30 seconds
Use a Glute Band for remainder of warm up.
Squats with Band x 10 reps
Forward and Backward Walk with Band x 1 0 yrds
Squatted Lateral Walk with Band x 1 0 yrds (Left/Right)
Barbell Squats (keep weight light) x 1 0 reps
dual KB deadlifts
15m Farmers Carry
15 Farmers Carry
FRONT SQUAT *20 min Cap
Work to 80% of your I RM Front Squat for a single.
Then decrease the weight for 2×2.
For Drop Sets 2×2, decrease weight by I0kg (22#)
db box jump 4 x 5
seated box jump 4 X 5
100 plank taps