2 round of 10 reps each exercise
A1. Band external rotation
A2. Band face pull
A3. Band pull apart
A4. Scapula push-ups
A5. Push-ups
B1. Lunges, 1 set of 20 reps
B2. Band hip flexor stretch, 1 minute each side
3 warm up sets, 10 reps, 5 reps, 3 reps
C. BB Back Squat
A. BB Back Squat, 3 sets of 5 reps
B. BB Bench Bench-press, 3 sets of 5 reps, plus a warm-up set of 10 reps
C. Snatch Grip Sumo Deadlift, 1 set of 5 reps, plus a warm-up set of 5 reps
D. BB Hip Thrusts, 3 sets of 10 reps
10-15 minutes of the whole body stretching. Hold each stretch for 1 minute.
-250ml water
-1 scoop of protein, 30g of protein
-5g of creatine monohydrate
-1 frozen banana
-1/2 cup of mixed frozen berries
-small handful of Brazil nuts
-1 teaspoon of maple syrup
-add 3 ice cubes to cool
