Mobility Warm up
Figure of 8
One Arm kb swing
Bent Over Rear Delt Raise with light weights
Glute activation
10' KB Half Snatch (8kg & 10kg)
8kg 1st 20 reps
The rest 10kg (switching every 5)
136 reps total
BB Hip Thrust (5 risers) / standing band side hip abdct 20@each
185lbs x 12 - activation
235lbs x 10
235x 10
235 x 12- singles last 2
KB Suitcase Deadlift (KB@each)
35lbs x 12
44lbs x 10
44lbs x 10
KB Plié Squat
3 x 35lbs x 15
One KB One Leg RDL (hold opposite side)
3x30lbs x12@each
1 KB Side Lunges
2x20lbs x 12
2 KB Walking Lunges
2x15lbs x20
GHR
3x15
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