6.25

3-5 minutes of workout prep
Sumo squat to stand x 10
push up plus x 5
scap pull up x 10
support shrug x 10
arch hold x 10 sec. x 2-3 sets

then

A.1 Bench press @ 185/125 x 15-12-9, rest 60 sec.
A.2 DL @ 225/135 x 15-12-9, rest 60 sec.
**it’s okay to not be able to do this unbroken.. get it done in as many sets as needed. If this is max or 80% or higher of max then drop to 70% of max bench
***you can also scale up to 21/15/9
+
10 minutes… steady effort here
7 kb bent over rows per arm
9 weighted back ext.
12 hollow rocks
+
15 sec. aB sprint @ 90/70 RpM’s
45 sec. rest
x7 sets




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