WARM UP

5 Rounds Of:

4 down backs (8 total lengths)
10/10 side plank crunches
5 down dog pushups
10 KGSU

Flexibility/Mobility

:60/60 banded chest stretch
:60/60 banded front rack stretch
:60/60 couch stretch

STRENGTH

A. Series:

• 5/4/3/2/1 Deadlifts (125/205)
• Rest 2:00

B. Series – 4 Rounds:

• 8 bench press (80/130)
• 10/10 SA DB row
• Rest :90

C. Series – 3-4 Rounds:

• 10 seated L floor DB OH press
• 2L DB lunge – bicep curl
• 10 DB chest fly
• 12 bench hyper extension