week 32

adarq week 4 day 1: Monday

Active/dynamic warmup

Prehab
shoulders, glutes, cobras
2 x 10

18" DJs
2 x 10

REAs
5 x 3 x 70kg

MSEM
2 x 8 x 110kg

Pullups
20, 18

Dips
30, 25

Back extensions
20, 20

Leg raises
15, 15