20.4 06:30am class will do the following: Pre-workout mobilisation - do as much of this as possible to prime for the workout. We will still warm up and prepare during the workout but this will allow you to be better prepared. - 15-20 cal warm up on any machine. - 30 sec banded pec stretch - 30 sec banded or rig holding lat stretch - 20 shoulder dislocations with PVC pipe, 10 standing and 10 in a squat as low as possible. Try to move grip closer as the reps increase - 10 PVC pipe OHS ====== 45min cap 10-9-8-7-6-5-4-3-2-1 Reps For Time - Deadlift 120/80kg - Bench Press 80/50kg - Squat Clean 60/40kg or Team version: 1-2-3-4......19-20 Reps For Time - Deadlift - Bench Press - Squat Clean - 3 barbells per person/team
