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WARM UP – 6 TO 8 MINUTES
MOBILITY – LOW BACK ROLL OUT/THORACIC MOBILITY
DEADLIFT – 3 X 5 @ 85%
SA DB ROWS – 3 X 5 EA ARM WITH A 5 SECOND NEGATIVE
BICEP CURL DROP SETS- 4 DROPS X 10 EA, REPEAT FOR 2 ROUNDS
METABOLIC CONDITIONING- LADDERS!
#1- LADDER 9 DOWN TO 1
-KB FRONT SQUATS
REST 2 MINUTES
#2- LADDER 9 DOWN TO 1