Prehab
20sec hang from pull up bar
X2
Shoulder press 5x5 (light weight roughly 60% of 1RM, focus on quality of movement)
10/9/8/7/6/5/4/3/2/1
Ring row
(Follow the ladder sequence, 10 reps on all exercises then 9 etc)
X4
15 leg raises
X4
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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...
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...
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