13 August 2019

Warm-up
Hips:
3 Rounds:
20/side Banded KB RDL (Heavy)
10/side Banded Side Plank Clam Shell
15/side Side Box Step-Offs - :02 Decent
10/side Single Leg Deadlifts (~40/25# DB)

Mobility
Lat Distraction
Glute Smash (ball)

Weightlifting
Deadlift (E3MoM-30)
3-3-2-2-2-1-1-1-1-1
increase as able, maximize total weight lifted ...

Warm-Down
easy run/bike/row
mobility as required:
- erector smash / stretch
- spinal twist
- forearms