3-5 minutes of workout prep
banded good mornings x 15
Goblet squats x 15
wall angels x 15
Push up to sprint x 5


A. BN PJ + OHS (build from last week – pause in PJ catch and bottom of OHSQ) x 3 sets
B. supinated curls x10x3, rest 30 sec.
C. tricep kickbacks x 10×3, rest 30 sec.
4 rounds for time
40ft. farmers walk, 70/55#
30/23 cal row
20m seal walk
5 heavy UB FS

**for the FS – you choose the weight, but it should be around 65-70% of 1 RM max. BB must come from the ground. If you are uncomfortable with the clean at heavy weight then take it from the rack

Cool Down
wall stretch x 60 sec. per leg
banded OH stretch x 60 sec. per arm