Drink less, lift more, fight often

[EmilyQ]

You might try looking into Stuart McGill’s Big 3:

The McGill Big 3 (HOW TO DO IT CORRECTLY)

Or give this a look to see if it might help:

DeFranco Agile 8

[The-Agile-8] by Joe DeFranco [The Agile 8] A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out. The Agile 8 is a simple warm-up routine I’ve been using successfully for years. It’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. The Agile 8 will make you sweat, prepare yo…