Isometric Holds (2 Sets Per Exercise)
Max Weight Farmers Hold x 60 Seconds
Max Weight Overhead Yoke Hold x 60 Seconds
Max Weight Hercules Hold x 60 Seconds
Max Weight Static Hang From Pull-Up Bar x 60 Seconds

3 Sets
SB Squat Hold With 5 Full Inhale/Exhales, Straight Into 1-2 SB Squats. (Continue This Pattern Until Failure)
Rest As Needed

3 Sets
SB Front Rack Squat Hold With 5 Full Inhale/Exhales, Straight Into 2-6 Front Rack SB Squats. (Continue This Pattern Until Failure)
Rest As Needed

5 Sets
Heavy Push Day (Your Choice)
Squat, Bench, OH Press Etc…. x 5 Reps

1-2 Sets
100 M Sled Sprint
Max Ab Work
30 Sec Assault Bike Sprint