3 round of 10 reps each exercise
A1. Band external rotation
A2. Band face pull
A3. Band pull apart
3 warm up sets, 10 reps, 5 reps, 3 reps
B1. Plate front squats
B2. Plate lunges
Hold for 2, 30 second periods each leg
C. hip flexor stretch
A. BB Front Squat, 3 sets of 5 reps
B. Snatch Grip Overhead Press, 3 sets of 5 reps, plus a warm-up set of 10 reps
C. Weighted Medium Supinated Grip Pull-up, 3 set of 5 reps, plus a warm-up set of 3 reps @ body weight
D. plank and side plank, 3 sets of 1-minute plank and 30 seconds each side plank
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 frozen raspberries
-a small handful of cashews
-1 teaspoon of maple syrup
-add 3 ice cubes to cool
