Warm-up

Strength: Every 2min x 10min Back Squat

6×65, 4×75, 2×80, 2×85, 3-5×80%

Conditioning:

Optimus Prime (from CompTrain)

As Many Reps as Possible of Wall Balls in 7 Minutes. (20/14 to 10ft)

On the Minute- 5 Deadlifts

Rx+ 225/155

Rx 185/135

Finish:

3 sets

Elbow Plank to Push-up Transitions x 20 reps

Side Plank x 30 seconds each side

Deadhang from Bar x 30-60sec Active hollow position