SQUAT WARM UP

Improve your ROM and achieve a deeper squat with these five drills: 8 weighted lunge rocks 8 seated leg lifts 8 shinbox switch through butterfly 8 dorsiflexion calf raises 8 squat rocks x3 rounds 🤗

Box Squat

2 x 5

Back Squat

3 x 17.6368

Single Leg RDL

3 x 12

NORDIC CURL

3 x MAX

Hang Clean + Front Squat + Push Press

3 x 6

SUMO SQUAT OVER STEP

3 x 12

SMITH MACHINE RDL HOLD

3 x 5

BB CURLS

3 x 12

DB HAMMER CURL TWIST

3 x 8

DYNAMIC WARM UP 2.0

INCHWORMS BANDED FACE PULL KNEED WINDMILLS POGO JUMPS

ALT DB BENCH PRESS

3 x 5

Beginner Push Ups

3 x 12

Seated Chest Press

3 x 10

DB BENT OVER ROW

3 x 8

DB Shoulder Press

3 x MAX

Lateral Raise With External Rotation

3 x 10

Bench Dips

3 x MAX

DB Tricep Extension

3 x 10

Thruster

10 RFT: 9 Thrusters 20 35 Single Unders

UPPER / SHOULDER WARM UP

TABATA 2 Round 60s / 10s - 2 SET MINI BAND SHOULDER ABDUCTION ROLLER SLIDER MINI BAND OHD PRESS PLANK SHOULDER TAP KB SINGLE ARM SIT UP

Romanian Deadlift

3 x 8

PULLEY

3 x 12

Pull-Up

3 x 5

Chin Up with Band

3 x MAX

sidewalk pallof press

3 x 3

standing triceps extensions

3 x 12

ANGELS & DEVILS

3 x 0:45