Warm-up
• 500m row

• Pigeon
• Pike
• Cobra
• Twisted Cross

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Bench Press
• 3 x 15

Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Conditioning
2 Rounds for time
• 100 Dubs
• 50 Air Squat
• 25 HSPU/ Push Press #95/65