A1) 5,4,3 DbL overhand DL @1111 mod-tough rest :30-1:00
A2) 8-10 Single arm DB Bench Press with Glute Bridge @30X1/ Per Arm
rest 1:00 x 3 sets
B) 5 sets Increasing Pace
150m row
4/4 Single arm DB HPC+OH, mod-tough (50/35)
8 WB
8 PC (75/55)
rest 90sec
C) Accessory /Core
12-15 Toes to Rig
:45 plank hold
rest 1:00 x 3-4 sets
D) Armor
150m row
3-5 Strict PU
3-5 Strict Dips
5-7 Kipping PU
5-7 HSPU
rest walk 2:00 x 4-5 sets