8.19

3-5 minutes of workout prep
Goblet squats @ 22×1 x10
lateral goblet squasts x 10/side
TGU x 5/side
hollow hold x 10 sec. x 3 sets

then

A.1 Bench Press x 3 reps x 4 sets, rest 60 sec. *first rep is 33×1 tempo, rep 2-3 are no tempo. Try to work @ 75-80%
A.2 20 sec. sled sprint – no weight – x 4 sets, rest 60-90 sec. **all out effort for 20 sec.
+

For time:
400m farmers carry @ 55/35#
50 db power snatch; 55/35# (25/ per arm)
200m walking lunge steps
50 hollow rocks




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