Mobilize, then:
Three sets of:
Bear Crawl x 15 seconds forward
Bear Crawl x 15 seconds backward
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
A.
Bench Press
Set 1. x 5 reps @ 80-85%
Set 2. x 3 reps @ 85-90%
Set 3. x 2 reps @ 90%
Set 4. x 3 reps @ 85-90%
Set 5-6. x 8 reps @ 75-80%
Rest 2 Minutes
B.
Every minute, on the minute, for 9 minutes (3 sets):
1)- Posted single leg deadlifts x 8-10 reps @ 3011 (Left Leg) 35/25kb’s
2)- Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
3)– Dumbell skull crushers x 8 reps
C.
Two sets for times of:
50 Calories Concept 2 Row
30 Burpees over the Erg
Rest 4 minutes