Warm-up: 4 X Through
:30 Plank
30 KB Swings 25/35
Then,
Complete warm up sets of Deadlifts and OH Press in order to find a safe AHAP for the main workout. May be completed with Dumbbells or Barbells
Main Set:*
5 sets of: 5 Shoulder to OH AHAP then 2 x (5 Steps Forward and 5 Steps Back OH Carry)
5 sets of: 5 Deadlifts AHAP then 2 x ( 5 Steps Forward and 5 Steps Backward Carry)
Rest 2-4 minutes between sets
@Home Option
Complete 3 Rounds of each Superset
5 Deadlifts AHAP with whatever weights you have available
20 Squats
Rest 2-3 Minutes
5 OH Press AHAP with whatever weights you have available
20 Press Jacks 15/20 each
Rest 2-3 Minutes
Cool Down:
Stretch Resistance Band Chest/Shoulder Stretches
*Less than 1 Month:
Complete 3 Rounds of each with lighter weight
Less than 3 Months:
Complete as written with careful weight progression
Post highest weight achieved per set and thoughts to comments
