Back Squat 10, 6, 4, 4, 4, 12

DB Strict Press x 8/ side

Sit up x 12

Work to a heavy set of 4 for the day, then hit a large drop set of 12


Double KB RDL x 8

Flutter Kick x 30

Add a shrug to the RDL if you can, focus on activating the hamstrings here


Prowler Push + Drag

10 Hammer Curls

Max Effort Pushups

Work to a heavy weight for the push and drag, using the upper body work as a short rest

Ryan ParrComment