Prehab
10 e/s Lateral band walks
5 inch worms
X3
8 single leg KB Romanian deadlifts e/l (moderate weight)
8 reverse lunges from deficit (scale to normal if needed)
X4
8 e/l Single leg squat (to box if needed)
Side plank (do one side the first round then switch to other side)
X4
4 rounds of:
12 goblet squat
8 explosive push-ups (reset each rep)
40m suitcase carry (both sides)
Then 1:30min rest b/w
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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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