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
Gorilla Strength 