MOBILITY & WARM UP
500-350-200 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman Hold
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms
SKILLS & SPECIFIC WARM UP
Deadlift
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
5 Overhead Squats
2 Rounds, steadily building in two items
6 Deadlift
30 Sec Row
4 Box Jump over
3 Deadlifts
CONDITIONING
QUICK AND PAINFUL
3-9-15-21-15-9-3
Deadlifts #92/65
Cal Row
Box Jump Over
