| Thursday |
| Warm up |
| 4 min row 4min: Dead hang 30s + KB swing x 10 + Goblet squat x 10 3x: BB RDL x 6 + Muscle clean x 6 + Front squat x 6 |
| Strength |
| Deadlift: 8-8-8-8 3x: Seated BB GM x 8 + Chin Up x 8 + SL Plank Row x 6/6 3x: Slider Curls x 10 + SA wtd sit-up x 5/5 |
| Work |
| 2x: 600m Bike + KB swings x 15 2x: Mt. Sliders x 30 + Head Cutters x 10 2x: OH Plate Carry >/< x 2 + Plate sit up x 12 |
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