Deadlift plus shrug x 8
Weighted Dips x 5

Explosive reps this week, keep them fast, but it should be challenging for all 8, the dips should be an almost 5rm for the day

DB Z Press x 8
Chin Up x 1:00

Come off of that chin up bar as many times as you need, just keep looking for more reps until that minute is up!

In 10 Minutes:
10 KB Dead Lift + Hike Swing + Squat Thrust High Jump
100ft Bear Crawl


5 Minutes Grip Hold Heavy
Every drop = max effort pushups

Ryan ParrComment