WARM-UP -
Hip Halo Warm Up
-into-
3 sets:
10 Box Step Ups
10 Deadbugs
30-Second Knee Plank
5 Back Squats (Build in
weight, stay light)
STRENGTH -
Heavy 10-rep Back Squat
WARM-UP -
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) +
Skill Transfer (if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
WARM-UP -
Hip Halo Warmup
-into-
6 min AMRAP
30-second Bike
5 Single Dumbbell Deadlift
(each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs
WORKOUT PREP-
2 sets