Wednesday, March 21st 2017

Warm-Up/Movement Prep: 

Bird Dog x 10 

Thread the Needles x 10 

Straight Leg Lowering x 10 

Pigeon Pose x 45 sec p/leg 

1-Leg KB Deadlift – 2 x 5 p/leg 

KB RDL to Squat x 10 

 

Strength: 

Deadlift – Build up to Heavy Single 

Then:  

5 Sets of 3 @ 80% 

Then: 

Dumbbell Complex 

3 Sets w/ #20-25/10-15 Dumbbells 

6 x High Pull + 

6 x Bent Over Row + 

6 x Hang Clean + 

6 x Front Squat Push Press + 

6 x OHS & SOTS Press Combo + 

6x Push-up & One-arm Row