Warm Up:
- Dynamic mobility for hips, hamstrings and spine
Strength Training:
Sumo Deadlifts (3x3):
- 45x7, 135x6, 225x5, 315x4, 405x3, 495x2, 515x1, 440x 3, 3, 3
Back Squats (3x3):
- 45x 9, 95x8, 135x7, 185x6, 225x5, 275x4, 315x3, 365x2, 375x1, 325x 3, 3, 3
Barbell Rows (3x5):
- 45x11, 95x10, 135x9, 185x8, 225x7, 275x6, 280x 5, 5, 5
Supinated Grip Barbell Rows (3x10):
- 230x 10, 10, 10
Hammer Curls: (3x15):
- 45x 15, 15, 15
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