WARM UP – 6 TO 8 MINUTES
MOBILITY
FOAM ROLL LOWER BACK/THORACIC SPINE MOBILITY
MUSCULAR STRENGTH
DEADLIFT – 6 X 3 @ 75%
DEADLIFT WITH PAUSE AT KNEE WEIGHT GOES TO FLOOR EVERY TIME 2 X 6 @ 65%
BENT ROW – 3 X 15
METABOLIC CONDITIONING – CHIPPER
100 X MT CLIMBERS
90 X JUMPING JACKS
80 X AIR SQUATS
70 X BANDED ROWS
60 X PLANK ROTATIONS
50 X PUSH UPS
40 X LUNGES
