RDL (3/4 sets 12 reps)
Done with KB/DB or a heavy object work the hamstrings.
Perform this as a circuit slowly move through the exercises
A2: Push ups
A3: Hollow hold
A4: rest 60-90secs
x3/4 sets depending on how you feel
Push-ups (3/4 sets x6-12 reps done with a tempo down)
hollow holds (3/4 sets 30-45 secs holds)
9 single arm deadlifts Right arm
6 single arm hang power cleans right arm
3 Single arm S2OH right arm
9 single arm deadlifts Left arm
6 single arm hang power cleans Left arm
3 Single arm S2OH Left arm
Use KB or DB if have niether think outside the box and use an object you can hold.