This is definitely the bottom of the barrel for WELL photos..I hope this is not the bottom of Joey's squat.
ACTIVATION
:30s Single Unders, 15 Calorie Row, 5 Spiderman and Reach, each leg (Video)
:25s Fasters Single-Unders, 15 Calorie Row, 5 Walkouts (Video)
:30s Double-Unders, 15 Calorie Row, 5 Inchworms (Video)
Barbell Warmup with empty bar (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Build to Heavy Set of 5 deadlift (15:00 max)
followed by…
“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (185/135)
20 AbMat Sit-Ups
Max Calorie Bike
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Pectoral Mash – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)