Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of

10 goblet squats

10 push ups

10 SDHP

Strength:

Bench press/ring or bent over rows supersets.

5x5 @ 70-75%

Complete bench reps then immediately do your RR’s or BOR

Two min rest after each super set.

Workout:

30-20-10-5 reps, for time of:

Back Squat, 75/55, Rx+95/65 lbs

AbMat Sit-up, hands on the ground

SDHP 75/55, RX+95/65