4 Sets
Pushups TYQ
DB Weighted Lunges x10
DB Romanian Deadlift x10 (slow tempo)
Rest :45 between rounds
3 rounds
Grip Carry
Hold a sandbag in each hand by the knot/ball and carry until your grip fails you.
If you don’t have 2 similar SBs, use a weight plate
3 Rounds
Sandbag carries until you have to set it down.
You choose the weight based on the feel you’d like to achieve. Emphasis on proper breathing as long as possible (nasal inhale).
Then,
2-3 Rounds
Heavy sled drag directly into
Heavy reverse sled pull
Then,
3 Rounds
DB Iron Cross hold TYQ
Heavy Rear Delt Flies x 5-8
50 FT Sprint