WARMUP (10 minutes)
- Foam Roll Complex (back,IT, hamstrings)
- Lax Ball Glutes
- 20 Jumping Jax
- 10 Air Squat Hamstring Stretches
- 10 PushDogs
- Lunge Knee Circles (10 each way)
- 10 Rollover V Sits
- Dirty Dogs (10 each way each leg)
- PVC Pass Through (10)
- PVC Windmills (10 each way)
Warmup Lift (10 minutes)
- Snatches work up to 3 sets of 3 (easy weight, this is a warmup)
- 1 minute rest between sets
Main Exercises (warmup prior to hitting working sets)
- Squats 3 sets of 5 (12 minutes)
- Bench 3 Sets of 5 (12 minutes)
- Deadlifts 1 set of 5 (10 minutes)