5 minute flow

If by now you have been reading these but not doing the 5 minute flow or don’t know what it is, check out Max Shank.

Pre-lift:

100 pull aparts

50 face pulls

50 back raises

2×10 ab rollouts

Overhead Carry x 3 x 50 yards

Lift:

Snatch pull + Snatch (no misses – work up)

Push Press to 10RM then reduce 10% for 2×10

Squat to 10RM w/ 3 second pause (each rep)

Chest supported row holds 3×20 seconds

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