01 & 03/09/25 Weightlifting

Warm-Up Flow General Prep 2-3 Sets: For Quality 200m Run or Bike 10-15   Glute Bridge Banded Pull Aparts 10   Deep Lunge Mountain Climbers :15 Dead Hang + :15 Active Hang From Pull-Up Bar 8/8   Dual K

Warm-Up Flow Mobility Prep and Activation :30/:30   Active Pigeon Stretch :30/:30   Quadruped Adductor Rock Backs :30   Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 8

Warm-Up Flow 1:30 Bike - 2 Sets 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows :20:20 Side Plank 6/6 Single Arm Kettlebell Clean 10 Air Squats Rope Climb Skill Practice + Build to working loads for the