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