Mobility
1:00 Banded Hip Flexor Stretch (Each Leg)
1:00 Front Rack Stretch
1:00 Banded Lat Stretch (Each Arm)
1:00 Squat Hold
Emom 2min x6
Overhead Squat option front squat
6 Sets:
5 Overhead Squats
10 Lean Muscle mass
In between sets 10 bicep curls
*Start @ 65% 1RM Build
*lean muscle mass start at 45%.
Circuit
Goal 50 reps each
Building muscle: low reps heavy weight
Lean muscle: lower weight higher reps
4min per movement
1 min rest
4 movements (mix of upper and lower body)
BB staggered DL 135/95
DB Chest flys 35/20
Pistol squats
DB clean and press. 50/35
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