| Warm Up |
| – Blue awning run 10 minutes: Push ups x 8 + Side v-ups x 10/10 + Dead hang x 30s + band pull aparts x 15 – Blue awning run |
| Strength |
| ~20 minutes: – Barbell bench press x 8-10 – Heavy farmer carry >< x 2 – Chin ups x 8 (wtd if possible) – DB Z Press x 12 – Wtd. side bends x 12/12 |
| Work |
| 1. 3x: 1 minute row sprints 30s Rest Remaining time: 2. Sit up to throw x 10 + Renegade row x 6 + box dips x 8-10 |
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