Multi Format Strength

Warm-Up 1. Hammer Curls 6-8 reps/15-20 2. Sumos with calf raise 15-20 reps/6-8 1. Sumo Squats 6-8 reps/15-20 2. Bicep Curls with eccentric prone forearm 15-20 reps/6-8 1. Double Hammer Pushes 6-8 reps/15-20 2. Sumo Squat Pulses 15-20 reps/6-8 1. DL Squat 6-8 reps/15-20 2. Push-pulls 15-20/6-8 Pyramid Strength Back and Hamstrings-6,8,10,8,6 Deadlift Chair Pose Close Rows 1-leg DL (L) Plank Wide Rows (alt) 1-leg DL (R) Clean and press EMOM 1. Squats 2. Squat Clean to shoulders 3. Squat Clean to shoulders Press 4. Clean to shoulders Press 5. Press