STRENGTH

Main Lift

Strict Press

8 @ 55%, 2 x 6 @ 60%, 4 @ 65%

Extra Work

Heavy Shrugs 3 x 16

Superman Holds 3 x :30

CONDITIONING

For Time

10 Bar Muscle Ups (10 to 15 strict pull ups)

35 Wallballs (20/14)

800M Run

35 Air Squats

100 Ft Handstand Walk (200 Ft Bear Crawl)

CORE/MOBILITY

:30 Thread the Needle

1 Min Lying Side Twist

WORKOUT OF THE DAY