Warmup
Full & Minimal Gyms
A. Alt. EMOM for 14 min:
odd mins – 5/5 Skater Squats
even mins – 7 DB Z-Presses
note-pick appropriate variations & loads
B. Barbell or DB Front Squat: 5 x 5 @3120; rest 90 sec
note-2 sec up – control the weight all the way up without using momentum.
C. 3 rounds for range:
5/5 DB/KB Single Leg RDLs @2210 – 2 sec pause at the bottom each rep!
5/5 Crossleg Side Bends
5 Incline Jefferson Curls