Warm up

3:00 zone 1 bike/row/jump rope

3x

:20 seconds each side wall quad stretch

20x deadbugs

:20 seconds wall squat hold

10x hollow rocks

 

Growth & Development

A. Double KB Front Rack walking lunges x 20 (10 each side ) control tempo down and up 10×1 .. up and down turf x 3 sets + 2:00 rest between sets

B. Death March x 1 set 120ft HEAVY challenging set + accumulate 2:00 belly to wall hold

C. 15:00 row

+ every 3:00 off and perform

10 Russian KB swings

5 burpee

50 single under

 

Performance

A. Behind the neck strict press 8,8,8,5,5,5 @ 20×1 ( enough to control it down)   BUILDING ( but stay fairly light)

B. S.A. 1/2 kneeling DB press 30×1 x 8 each arm  + plate tricep extensions x 15 reps resting 1:00 x 4 sets

C. 3 rounds for time

30/20 AB cals

120 ft  Farmers carry (  KB )

10 HSPU ( or 5 wall walks )

10 toe to ring

+ 3:00 rest between sets

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