10 twisting lunges
10 jumping pullups
10 easy ring dips
5 8-count bodybuilders
Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.
NOTE!: the rep scheme will change each time through the lift series (for example, the 'sets x reps' scheme for the first time you deadlift - which is 3x5 - is different than the second - which is 3x3).
Every 2min for 8 Rounds (16min tot.)
10 Alternating DB Snatch (50/35)
30sec Full Plank (on hands)