WARM UP

3 Parts:
a) Partner “you go-I-go”: 5 Rounds Ea – 2 Lengths Sled Push
b) 3 Rounds – 6 slide board body saw + 10 glute bridges
c) 3 Rounds – 2/2 TGU + 12 banded high rows

MOBILITY

:60/60 SMR calves
:60/60 calve stretch

STRENGTH

A. Series – 4 Rounds:

• 4 Bench Press
• 4 Deadlifts
• rest :90

B. Series – Pressing + Core:

• 8/6/6/4 barbell push jerks
• 12 deficit push ups
• 12/12 – 1/2 kneeling low – to – high banded chops
• rest :60

C. Series – Pulling – 4 Rounds:

• 10 barbell rows
• 6 barbell upright rows
• 10 EZ curl bicep curls
• rest :60

FINISHER

(if time allows)

3-4 Rounds

• 2L Turf HEAVY farmer carry
• :45 wall sit