Prehab
150m row
12 pull aparts
10 banded external rotations e/s
X3
20m deadball carry (carry ball out in front)
12 double KB deadlift (heavy)
X4
10m sled push
10m sled pull (rope attached)
Straight into
12 DB bicep curls
12 Hammar curls
30 sec rest
X5
50m farmers carry (DB or KB) heavy
50m lunges
X3
Tabata 20sec on / 10 sec rest
(Rotate between exercises)
Hollow rocks
Hollow hold flutter kicks
X8 (4min)
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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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