0. Warmup
12 Heavy DB OR KB deadlifts/leg
16/16 wallball hypers
20 banded good mornings

A. Strength
Sumo Deadlift 5sets 8-10reps
work up to 8 reps heavy, no mixed
grip, no hook grip

each set directly into
15+ DB Thruster (nosebreathing only)

B. Conditioning

in teams of 4
1000 meter situp rowing in total
A: situp rowing aslap
B: DB KB Frontrack hold
C: 15+ heavy Sandbagsquats
D: 10/10 alternating Z Press with DBs


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