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Dynamic Mobility Warm-up
3×20 Barbell Good Mornings (light)

Franco showing us how its done

Deadlifts Ladders
10x 40kg
9x 60kg
8x 80kg
7x 100kg
6x 120kg
5x 130kg
4x 140kg
3x 150kg
2x 160kg
1x 170kg
3×8 BB Box Step-up – no assistance from trailing leg (4 each side)
5×4 Single-leg DL “heavy” (2 each leg)
15m 32kg KB Framer Carry +
15m 32kg KB Bear Crawl +
15m 32kg KB Overhead Carry
4 rounds little rest between sets
Cool down and Stretch

Author avatar

Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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