Warm-up:
4min airdyne
OPT dynamic ROM
10reps each Ito shoulder mobility
A. Back Squat: 4 x 4-6 @ 32X0, rest 4 min
225x5 , 245x5 , 255x5 , 285x4
B. BB Russian Step-Up: 3 x 15/side; rest 60 sec b/t sides
75lb BB 15L/15R, 65lb 30 alt L/R, 65lb alt 3 x 5 L/R
C1. GHD Situps: 4 x 10 @ 2020, rest 60 sec
Done x 3
C2. Bent Over Trap 3 Raise (single arm): 4 x 8-10 @ 2012, rest 30 sec b/t arms and 60 sec after
5lb x 10, 7lb x 10, 7lb x 10
D. Shinbox Switches: 10 each direction
Done (not too smooth)
Cool down: 2min pike stretch
2min/side death stretch
PWO: 70g whey, protein w/50g carbs from Gluekos (let me know what you think)
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