PVC/Foam Roll
*5:35 10m Clock starts for:
Green Band Assisted Spidey Stretch
Mid-Spine Foam Roll (arms crossed/cobra)
Green Band Hip Mobility
Strength:
RDL
2×5 (Smooth and Strong – no more than 135/95)
Straight Bar or Trap Bar Dead Lift
5-5-3-3-3 – working to a heavy TRIPLE for the day
Barbell Strict Press
3×8
Body Rows
3×8
Conditioning:
10m on an ERG concept
Bar GYM 