Floor Windshield Wipers x 8/Side
Dips x Max
Take only as much time between sets as you need to increase weight, this isn’t as much about hitting a lifetime 3RM as it is hitting something heavy in the midst of other work. The windshield wipers are done on your back, arms out, legs to the sky, then slowly alternating back and forth.
Weighted Box Step Ups x 4/ Leg
Rear Delt Flyes x 15
Weight the step ups any way, dumbbell, barbell, KB, Sandbag, just make them tough.
Reverse Sled Row x 100ft
10 DB Curl and Press
20 MT Climbers
Big pulls on the sled row, be explosive, and stay super strict on the curl and press