THURSDAY 21 APRIL 2022

Warm-up
2x
10 Alt Samson Stretch
10 PVC PT
10 PVC GM
20s Handstand/Pike Hold
10 Front + Side lat Raises (2×2.5 2×1.5)

1x (Bar)
12 Deadlift
12 Back Rack Lunges (PVC/Unweighted/Assisted if bar is too heavy)

S&T

5 sets of:

2 Deadlift (2s slow decent) + 3 Deadlift (touch and go)

*Start light
*Increase weight every set to a moderate/moderate-heavy 5

Workout
20-18-16-14-12-10
Alt Back Rack Lunges (50/35)
6–5–4–3–2–1
Wall Walk

Scaled: Lunges – Unweighted/assisted
Wall-walk – Scaled wall-walk/Walker + Push-up