Foam rolling and ankle mobility work for warm-up.
Lifting heavier bells really fires up the heart-rate. We did this for 3-5 rounds.
- Heavy sumo deadlift - single arm or double arm - 10 reps dbl OR 5 reps each single
- Heavy goblet squat with perfect form - 5
- Perfect Pushups for 1-10 reps or Perfect Hardstyle Plank for 30 seconds
- Heavy 2-hand swings for 2x10 or straight through 20
Attempt a PR (personal record) for one of these lifts/movements at the end of your workout, such as one heavy sumo single arm lift or 1 perfect pushup or your heaviest ever Goblet Squat.
Training Tip: You should be strongest at the end of your workout if you are programming properly.