1) Work up to 1RM Back Squat
2) 1 round:
20 x Back Squat @ 65% 1RM.
Relax on this. Let the weight rest on your shoulders, keep your back straight, look forward and take a few breaths between each rep. Don’t rack the barbell until you’ve completed 20 reps. Focus on each rep – and knock them all out.
3) Max reps Pull-ups
4) 5 rounds:
5 x Military Press – find weight that’s hard but doable
30% Max Pull-ups
5 x Kettle Bell Swings – weight that is hard but doable
5) 3 rounds:
Foam roll legs and lower back
Pigeon stretch, both sides.
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