5-10 minute Warm-Up
Then:
Stretch
Then:
2×10 Air Squat
2×10 Dislocate
Then:
5×10 Back Squat @135lbs
1:30 rest – during rest 10x Push-Up
Then:
3 rds
300m Row +
21x Kb Swing @53 +
12x Pull-Up
Then:
5 rds
10 cal Row or Bike +
12x deadlift @95 +
9x Hang Clean @955 +
6x Push Press @955
2 min rest in between rds
Then:
100x AB Work
Then:
Stretch

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