Standing Banded Hip Abduction 3x25/side - no rest
Foam Roll Spine and Glutes
Superman 3x8 - 2 seconds hold at the top of each rep
Competition Squat 3x4 at 70% (300/4, 300/4, 300/4)
Competition Bench 4x5 at 65% (185/5, 185/5, 185/5, 185/5)
Competition Deadlift 4x2 at 75% (385/2, 385/2, 385/2, 385/2)
Prowler Pull (like a row, use the rope) 4 full lengths of the rope - load anything over 100 lbs (I used 135 pounds.)
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