03.22.2018

Warm up:

(with empty bar (45#/35#, or 15# bar)
2 min without dropping the bar (just go through these 4 movements nice and slow for 2 minutes, then rest 1:00 and do that 3 times, starting where you stopped):

10 Deadlift
10 Bent over row
10 push press
10 back squat

Conditioning:

6 sets
Max reps (30 sec on : 30 sec off) Bench Press @95/65

Rest 2:00

6 sets
Max reps (30 sec on : 30 sec off) Back squat from floor @ 115/75

Rest 2:00

6 sets
Max reps (30sec on : 30 sec off) KB Swing @ AHAP

Finisher:

2 or 3 rounds of (depending on time left)

30 sec plank (move hips up and down right)
30 sec plank (move hips up and down left)
30 sec straight
30 sec superman

Recovery:

1- Shoulder Smash 2:00/
2- Posterior chain floss  2:00/