WARM UP

2 big block runs

-then-

5 Minute general mobility

STRENGTH

A. 5 Rounds:

• 10 barbell bench press
• 10 barbell deadlifts
• 100M kb farmer carry
• rest 1:00

B. 3 Rounds:

• 8 seated db Arnold presses
• 12 db lateral raises
• 15 barbell bicep curls
• rest 1:00

C. Core x 3 Rounds:

• 10 ab wheel
• 12/12 side plank crunches
• 10 hollow rocks
• rest 1:00