Warm up:
1 Min Deep squat
10 Goblet Squat
10 Front 2 back lunges
10 Cossack
5 Inchworm with push up
10 90/90
10 Single leg glute bridge
Strength:
Back Squat
5 x 5 Every 2:30
Increase 5-10 lbs from last week
Workout:
21-15-9
Thruster 95/65
Pull up
Move right into …
15-12-9
Deadlift 185/125
Handstand push up
Accessory:
3 sets:
12 DB Step ups
12 DB Reverse lunges
12 DB RDL
Rest 1 min between sets
Warm up:
Cool down:
1 min couch stretch ea.
1 min pigeon stretch ea.
1 min child’s pose