Warm up: foam roll / shoulder mobility routine (3 minutes)
Block pulls
135lbs / 25 lb jumps
Working set / top set: 405lb x 1
- GHRs (bodyweight) 4 x 10
- Heavy Leg Curls 3 x 15 (last set partial reps until failure)
- RDL's (w/ toes elevated on 25lb plate) x band ham curls 2 x 10/20
- Abduction 2 x failure (low box) 1 x 30, 1 x 40
[youtube=https://www.youtube.com/watch?v=TOv-pl-JBpw]
[youtube=https://www.youtube.com/watch?v=FmFp55ZGdy8]
[youtube=https://www.youtube.com/watch?v=CBscqOJQu6E]
