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:

200x Step-ups
15x Clean and Jerks 165/105 lbs.
200m Farmer carry 2x 80/50 lbs. dumbbells
30x Strict pull-ups
100x Step-ups
15x Thrusters 2x 50/35 lbs. dumbbells
100m Overhead carry 2x 60/40 lbs. kettlebells
30x Burpees
50x Step-ups