5 Minute Flow

Pre-Lift:

100 Pull aparts

50 Face pulls

50 Back raises

20 Pull ups

20 Push Ups

Farmer Carry x 50 yards x 2

Lift:

Power Clean +  3 Overhead Presses – 5×3

Squat 5×10 – add 10lbs from last weeks 5×10

Bent Over Row 5×10 + 5×10 RDL

Post-Lift:

50 Back Raises

50 Face Pulls

2×20 Hammer Curls

5×10 Dips

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