Warmup: 2 min airbike or 500m row, then- movement prep with Coach

  1. 15 min to est heaviest possible set of 6 Alternating Front Rack Lunges
  2. 3 sets- 50 Foot Left Arm Farmers Carry, 50 Foot Right Arm Famers Carry- heaviest possible, Max Unbroken Strict Pullups, rest 3 min


-2 min foam roll lats/t-spine

-2 min barbell hamstring smash