watchnerd
Level 8 Valued Member
I'd say four movements are the bare minimum among commonly used exercises - push, pull, hinge, squat - take your pick.
My pre-season summertime routine is six, 3x a week:
Pull (clean or snatch variation) or Squat
Overhead variation
Pull up variation
Push up variation
Row variation
Carry variation
Cooldown:
Core triplet
Stretches
It takes about 60-75 minutes, depending if it's a heavy, medium, or light day.