Monday

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Hip swivel
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Strength:

5 Rounds with 95/65 lbs.
8x Bent-over rows
8x Hang-squat cleans
8x OHS
8x Good mornings
Rest 2 mins.

Notes: Do not set the bar down until round is complete!