warm-ups

Indian Club swings, hip rotations, stationary bike

 

belt squat - low box

worked up to 4 plates total for 4 sets of 20 reps

 

dimel deadlifts

225 for 4 sets of 10 reps

 

hypers

3 sets of 20 reps

 

monster walks

mini band for 4 walks of 30 feet