RESCUE STRENGTH

Strength

Warm Up: 3 rounds of
Barbell Complex
3x Pull Ups
2x Hip Swivels

1) Find Squat Clean + Push Press 1 Rep Man

2) 5 Rounds of
2x Scquat Clean + Push Press @ 85% of 1 RM
2x Pull Ups
Pigeon Stretch

3) 5 Rounds of
6x Deadlift increase weight until 6 is hard but doable
6x Squat Jumps
2x Pull Ups
Prisoner's Stretch

4) 5 Rounds of
10x Floor Press - increase weight until 10 is hard but doable
10x 1 Arm Rows  10/10 - increase weight until 10 is hard but doable
20 Sec Plank Hold series (20 sec of right plank hold, 20 sec prone plank hold, 20 sec left plank hold)