WARM UP

3 Rounds:
1:00 singles
10 DB elbow rotation – 90/90
10 Monster band RDL’s

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 rig lat stretch

STRENGTH

A. Series – 5 Rounds:

• 5×2 deadlifts @ 90% effort
• 2L SA KB OH carry
• 10 slide board abs
• rest :90

B. Series:

• 21-15-9 bench press
• 5L heavy kb farmer carry
• 100 singles
• minimal rest (keep the swell)

C. Series – 4 Rounds:

• 5/5 SA DB hang snatch
• 10 db rear delt flys
• MMF bench dips
• rest :90