500 m row or 400 m run
10 ground to overhead with bumper
Take 10 minutes to do:
5x3 deadlifts working up to your workout weight.
Warm up lunges between sets
5 rounds of:
10 Deadlifts 185/135 RX+ 225/155
20 OH lunges with bumper. 45/25lb
Bench Press, warm up to 75% then:
6x3 at 85% ish, if you did this last week, add 5+lbs.
Accumulate 30 strict HSPU, use bumpers and ab mat if necessary