Strength:

Shoulder Press

3-3-3-3-3-3*

 

For max load

*Pause between each rep as to have a dead start every rep. Do not connect reps.

Conditioning:

20-10-5 rep rounds of:

Front Squats (115/73)

Toes-2-Bar

Deadlift (225/143)

Chest-2-Bar Pull-ups

 

For time

(15:00 cap)

Only use one bar. Change weights each round.

 

Mobility:

Sink Mobilization

Quad Smash

Spine Smash

 

 

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