• Warm up in any order
    • 5 minutes rower or bike or skipping
    • 400m weighted walk choose 1
      • farmers
      • Overhead
      • Front loaded
  • Deadlift

1-1-1

  • 5 rounds for quality:
    • 10 step overhead walking lunge, build over sets
    • 5 bench press, build over sets
    • Legless Rope climb or max strict close grip close grip strict pull ups 10+
  • Stretch Posterior chain