Warm-up
• 20 cal Air Bike

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthrough
• 10 Band Overhead Squats

2 rounds:
• 10 Cossack Side Lunges
• 10 Scorpions
• 10 Iron Cross

Strength
Pause Front Squats
• 5 x 5 @ 75% of 5RM

Bench Press
• 3 x 5 reps @ 90% of 5RM

Conditioning
27-21-15-9 reps for time:
Push-ups
Sumo Deadlift High Pull 75/55#
• GHD Situps