1:00 Plank

20 Glute Bridges

Down Dog to Runner's Lunge

Arm Circles

Then complete AHAP sets, in order as written, of the following*:

5 - 5 - 5  OH BB Press (Strict) 5 - 5 - 5 OH BB Push Press 5 - 5 - 5 OH BB Jerk

Complete warm-up sets first to determine the appropriate weight to begin your sets

*Rest 3-5 minutes between sets. Begin with all 3 sets of OH Press then complete 3 sets of the BB Push Press. Finish with the Jerk.

< 1 Month

please only complete lightweight with practice on form

AHAP - As Heavy As Safely Possible

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

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