A1 Nordic Curls x 8-10 reps x 3 sets
A2 DB Press x 10/side x 3 sets @ 21X1
A3 heavy farmers walk x 50’ x 3 sets
+
OT 2 minutes for 20 minutes
2 Dead lifts @ 70-80% of max.. should be heavy but doable with perfect form
4 hard press (HSPU or ring dips or ring/reg. push ups)
6 sec. sprint (sled or running)




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