Bring your mini bands!
Barbell Z Press (partner up)
7,6,5,4,4; rest 2 min in between sets
Dumbbell Bench Press Semi-Supinated Grip
6-8 reps x 1 sets 5-6 reps x 2 sets; rest 45 sec
Parallette Push Up
6-10 reps; rest 45 sec x 3 sets
Double Dumbbell Prone Bench Row (Elevated Bench for full ROM)
6-8 reps; rest 90 sec x 3 sets
Not For Time
10 Deadlifts (Double overhand grip with no hook only, NO MIXED GRIP!) (225/155)
5 Strict double Kettlebell Press (1.5/1) keep ribs down/core tight, flex quads/cheeks
5 double Kettlebell Push Press
20m Dumbbell Bear Crawl (35/20)
Rest 2 mins between sets
*Choose loads that allow you to feel confident, move well, and complete at least the first set unbroken. You can increase loads with each set.