Always warm up before lifting with dynamic stretching.
Squats. 5 reps. 5 sets
Romanian deadlift. 5 reps. 5 sets. Superset with
Split Squat Dumbbells. 5 reps. 5 sets
* with all lifts, increase weight each round
* rotate through with only rest from waiting on crew member to finish. Usually no more than 1 minute.
Weighted planks:
Start with 45lb plate and increase by 10lb.
Hold for 30 seconds.
Continue till you cannot hold 30 seconds. Rotating with the other members.
Need buddy system to time, place plates and take weight off.
Rest is usually no more than 2 minutes on the rotation
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