20 min STRETCH !
CORE :
4 sets:
10 v-ups
10 hollow rocks
10 arch rocks
10 OH plate sit -ups
1 Barbell Bench Press @ Max Load
*Find a 1 RM
1 Deadlift @ Max Load
*find a 1 RM deadlift
*Must start with bench press, once you start deadlift attempts, you are done with bench press. As many attempts as you like.
ACTIVE RECOVERY
10 min bike / 10 min row
or
Run your choice
1.5 k
3.6k
5k