W.U.

Ladder

Mobility 15 reps

  1. Body Squats
  2. Lunge Switches
  3. Gate Swings
  4. Iron Cross
  5. AS 
  6. LS
  7. Push Ups

Workout

  • 5x5 Power Cleans
  • 3x10 BackSquats

10 Rounds of 5 reps & 15 Russian Twists with 25lb plate

  1. Close Grip Bench Press
  2. Pull-ups
  3. Dips
  4. 25lb plate Russian Twists

Cool Down

  • 3x10 Good Mornings
  • 3x10 GHD Back Extensions
  • 3x10 Military Press with Bar Only
  • 15 reps Should Circuit