Warm-Up: Shoulder Mobility (2 exercise) & Quick Dynamic

Activation: Tabata 20/10

• Shoulder Taps & Floor Bridges

Strength A - 10 minutes
A1 - BB Bench Press  [ 10 min to establish a 4-6 rep max bench]

Strength B  - 10 minutes
B1 - Seated on Floor DB Straight leg shoulder press   4 x 8-10 
B2 - KB Swings   4 x 10 (should be heavy) 

Strength C - All together - 10 Minutes
C1 - Pull-Up / Chin-Up  10x 
C2 - DB Stationary Lunges  6 x 6 
C3 - Heavy Sled Push 1 length of turf

Finisher - Farmer Carry Ladder - 5 minutes
50 Jump Ropes (always do this before each round) 
then 
RD1 - 2 Arm Farmer Carry (barn door and back) 
RD2 - Single Arm Farmer Carry (Right down, Left back) 
RD3 - 1 arm overhead, 1 arm at side

Mobility - Lax Ball 
Warm-Up - Balance and Agility Drills (Tennis Ball) 

Strength A
A1 - 10/8/6/4 reps per leg 
           DB Weighted Step-Ups

A2 - 20x Dead Bugs

A3 - 5x Jump Squats (Be Explosive) 

Strength B
B1 - 10-8-6-4 reps
           Sumo Deadlift High Pull

B2 - 15x KB Swings

B3 - 10x10 Opposite Arm / Opposite Leg Crunch 

Finisher
EMOM 8 
15 MB Cleans + 10 Sit-Outs