10 & 12/03/25 Weightlifting

Warm-Up Flow Movement and Mobilization 2:00 Cardio Choice - :30/:30 Active Scorpion Stretch :30/:30 Active Pigeon Pose :30 Childs Pose :30 Down Dog to Up Dog PVC Pipe Warm-Up 1 Round w/ PVC Pipe 10 PV

Monday Warm-Up Flow General Prep2 00m Run - For Quality 5/5 World's Greatest Stretch 10 Knee Hug + Lunge and Twist 5 Barbell Strict Press + 5 Barbell Push Press 5 Press in Split 2 Split Jerks with Pau

Warm-Up Flow General Prep 2:00 Row - 2 Sets: 5 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs 5 Barbell Good Mornings 5 Back Squats 3 Tempo Front Squats (2 Count Down + 2 sec Pause) 6 Sca