1 min squat test
30 sec table top stretch
30 sec couch stretch
1×20 reps add 5-10lbs from last week
Build up to your appropriate weight. Once you are ready perform 1 set of 20 reps. Make sure you are mentally ready.
In 10 minutes complete as many rounds as possible.
10 DB KB Push Presses
60m Farmer Carry
10 x DB KB Front rack lunges (5 each leg)
3x 30 Sec Hanging L-Sit holds