A1. (6-8)(8-10) Half kneeling single arm DB press, rest :30 between arms
A2. (6-8) (8-10) inverted barbell row , @11X2 rest :30
A3. 100ft Dual KB Front rack carry + 100ft Dual KB Overhead walk
Rest 90sec – 2:00 x 4 sets
- C) 5 sets @ sustainable hard effort
100m run
5-7 DL
5-7 S2OH
5-7 C2B
100m run
Rest 1-2min
Rx+ 155/105
Rx 135/95
Sc. 115/75, Pull Up, ring row
- D) CORE
10 leg lifts
10 crunches with legs raised
5 r side jack knives
5 L side jack knives
5 v – ups
Rest 1:00 x 4 sets