10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l (moderate weight) 8 reverse lunges from...

Prehab 150m row 10x banded external rotations 20sec pec stretch (both sides) X3 5 rounds of 30 sec max strict pull-ups (scale to band or...

Prehab 5 minute assault bike with 5 sec sprint every minute 6 explosive push-ups 10 close grip bench press 15 banded pull aparts X3 10...

Prehab 12 banded pull-ups 20 sec dead hang 12 push-ups 20 sec nose to wall (wall walk) X2 8-12 Barbell strict shoulder press (heavy) 12...

Prehab 20 cal easy row 20 sec wallsit 20 sec lunges X3 8-12 Back squats reps heavy 12 Banded squats X5 6 Single leg lowers each leg (low...

Prehab 60 sec Assault bike 12 squats 9 sit-ups 6 push-ups X4 20m waiters walk plus 5 strict press (left) 20m waiters walk plus 5 strict...

Prehab 12 Banded pull-aparts 30 second dead hang 8 push-ups 30 second plank X3 8-10 Strict ring pull-ups (try get shoulders to touch...

Prehab 12 Banded goodmorning 10 Banded squats 10 e/s Banded lateral walks 30 second wall sit X2 8 E/L Front rack reverse lunges...

Prehab 3 min easy assault bike Then 3 rounds 12 squats 9 sit-ups 6 push-ups 20 reverse flyes 20 DB skull crushers X3 25min work 1km row 2...

Prehab 20 banded pull aparts 20 second top of dip hold 20 second hollow hold 20 second dead hang X2 10-12 bench press Max chin up hold...

10 banded lateral walks each way 10 hollow rocks 10 lunges 30 second wall sit X2 8 Bulgarian split squats e/l 8 single leg Romanian...

Prehab 20sec Assault bike 20m farmers carry 12 lunges X3 50m double KB front rack carry 50m waiters carry R 50m waiters carry L X3...

Prehab 20 banded pull aparts 20 sec dead hang (on pull up bar) 20 top of ring hold (Ring Dips) 20 cal row X2 Strict shoulder press...

Prehab 200m row 12 glute bridges 8 squats X3 Box squats 5/5/3/3/1/1 1min rest b/w (increasing weight each set) 8 e/L Single leg RDL...

Prehab 8 min AMRAP 60 sec bike 10 Plank to press 10 banded external rotations 10 hollow rocks 10 sit-ups 10 reverse crunches X5 (1min...

Prehab 10 scap push-ups 10 scap pull ups 20 second hollow hold X3 5/5/3/3/1/1 Strict shoulder press 1min rest b/w sets, build in weight...

Prehab 60 sec easy bike 5 inch worms 10 Cossack squats 15 sec wall sit X3 Front rack reverse lunges 8 each leg (heavy) Rest 1:30 b/w sets...

Prehab 150m row 20m waiters carry with 5 strict press 10m lunges X3 Max strict ring pull-ups Max strict dips Max ring rows X3 (transition...

Prehab 30 second dead hang (breathe change grip) 10 scap pull-ups 10 scap push-ups 30 sec pull apart hold X3 5 sets of max strict...

Taking a break this week from back squats for strength work. Will come back to squats for strength in a couple of weeks or two. Important...