Warm up:
20 90/90 hip switch
10 Cat cows
8/sude Tspine stretch
8/side Knees over toes forward with kettlebell on top of knee
30 sec glutebridge hold
30 Banded pull aparts
Pull day Thursday (1 Set every 5 min)
3 Sets
15 Banded Deadlifts
10/side Bird dog rows
8-10 Banded Pull ups
Conditioning (18 min cap)
100-80-60m
DBL DB Farmers Carry 24/16kg or 50/35
30-30-30
Single Kettlebell swings 24/16kg
20-20-20
Box Step ups (Bodyweight) (24/20)
FOR THE KB SWINGS AND FARMERS CARRY USE ONLY ONE WEIGHT
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