• WARMUP
  • Run 400m
  • 3 Rounds
  • 10 Good Mornings
  • 10 Push-ups
  • 10 Moderate KBS
  • Then 
  • 2:00 Plank

  • STRENGTH
  • 10 min Alternating EMOM
  • O: 8 Bent Over Barbell Row @ 40% of 1RM
  • E: 8 Bent Over DB/KB Reverse Flies 50/35

  • STRENGTHCON
  • 5 Rounds NOT For Time
  • 20 Single Arm DB Strict Press 50/35 (10 each)
  • 10/8 Strict Chin-ups
  • 5 TNG Deadlifts @80% of 1RM