Strength Day 1

Warm-up:
500m Row

(2 rounds)
10 Dips
10 Situps
10 OHS
10 Pushups
10 Back/Hip Extension Combo
10 Pullups

Workout of the Day:

Back squat - 75% x 5 x 5
Clean deadlift - 90% (of clean) x 5 x 3
Push press - 70% x 5 x 5

3 sets:
A1. Pull-ups x 10 (deadhang) 2 minute rest
A2. GHD Situps x 20; 2 minute Rest

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Recovery:
10minutes
Foam Roll (IT Bands, Quads)
Butterfly Stretch
Hamstring Stretch

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