Structural Strength

Training;

A. rear foot elevated DB RDL @ 4121; 4-8/leg x 4-5 sets; rest 30 sec b/t legs; rest 2-3 min b/t sets
B1. standing SA DB press, KB rack hold in the non pressing hand; @ 21X0; 10/arm x 3-4 sets; rest 20 sec b/t arms; rest 1-2 min between sets
B2. standing band retract + row; AMRAP (-1) e/arm x 3-4 sets; rest 0 sec b/t arms; rest 1-2 min between sets
C. 3-point FLR w/loaded non-supporting hand: 20-30 sec/arm x 10 min 

post loads for RFERDL (R/L leg loads), heaviest SA press to comments