A) 5×1 DBL Overhand Grip Deadlift @3131
rest 1:30
B1) 6-8 Crossover Step Up @21X1
rest 30sec between legs
B2) 20 Glute Hamstring Bridges Puase for 5 sec after every 5 reps. Start with Pause
rest 1:00 x 3
C) Move with a purpose x 3 rounds
1:00 Row/Bike
1:00 Med Ball Cleans
1:00 KBS
1:00 lunges
1:00 burpees to 6 inch target
rest 1:00
D) Core
4-5 sets
6-8 Barbell Ab Roll outs
rest 30sec
12-15 Toes to rig
rest as needed
E) Armor
20min EMOM
min 1: 200m/150m run
min 2: 10 DB Push Press
min 3. 100ft plate push
min 4: 30sec hollow hold
Summer Guns:
3 – 4 rounds
Dumbbell Flys 10 reps
Gorrilla Row 10 reps per arm
Banded Face Pulls 15-20 reps