WARM UP
For quality:
Hamstring Stretch, 1 min
Good Morning Hold, 20/10 kg, 30 secs
10 Good Mornings, 20/15 kg
10/10 Bulgarian Split Squats
50 Barbell Glute Ham Bridges, 20/15 kg
Deadlift Hold, 1 min
STRENGTH
Deadlift 5x2 at 85% 1RM
Rest as needed between sets.
DEADSTOP EVERY REP
METCON
For time:
30-20-10 reps of:
Alternating Dumbbell Snatch, 50/35 lbs
Wall Ball, 20/14 lbs
-- then --
10-20-30 reps of:
Bar Facing Burpee
Row Calorie
COOL DOWN
For quality:
Straddle Stretch, 2 mins
Child's Pose, 2 mins
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