Warm-Up / Prep x 3

• Hinge drill - 10

• Arm swings - 20sec

• Light carry - 10ea

Main Strength Block

1. DB RDL – 4×10

2. Incline DB Bench – 4×8

3. Chest-Supported Row – 4×10

4. Reverse Lunge – 3×8

5. Farmer carry - 3×10ea

Conditioning / Capacity (Every Minute on the Minute)

• EMOM swings / goblet - 10/10/10min