Heavy day
Warm up
Squat MEATHEAD Mobiltiy
rockback breathing 8 breathes
single leg knee to chest 8/leg
lunge stretch 6×5 sec per leg
single leg tactical frog 8/leg
banded leg lowering 8/leg
glute bridge 8
side lying clam 8/side
banded marching 10xforward/back/left/right/high knees x2 rds
Workout
Back Squat – 7 sets of 4 reps – tempo 43×2
Pendlay row – 5 sets of 5 – heaviest possible
