:30 90/90 per side 10 Hip Fire Hydrants per side 15 DB Pullovers (light weight, trying to work on opening the lats and getting into some thoracic extension)

5 Rounds 6 Front Squat 15 Incline DB Bench 15 Chest Supported Rows 15 KB Swing 16 Plank Shoulder Taps Perform a couple of warmup sets for the front squat, find a good working weight and keep the weight the same for all 5x6

Backward Sled Drag

1 x 16:00

Reverse Hyper Machine

4 x 20

Accumulate 100 reps of each Band Hamstring Curl Band Tricep Extension Band Face Pull

2x10 Each Chest Supported T Raise Chest Supported W + Cuban Press Kelso Shrugs

5 Rounds 6 Bench Press 12 SA DB Rows 15 DB Zercher Goodmorning 15 Goblet Squat :30 Bear Plank Perform a couple of warmup sets for the bench press, find a good working weight and keep the weight the same for all 5 sets

15 minute AMRAP 5 KB Clean per side 10 Burpees 15 Leg Raises 20 Air Squats 30 Mountain Climbers

Pick a machine: air bike, ski erg, rower, stationary bike Warmup 5 Minute light pace 10 Rounds :30 hard push, :30 easy pace

Med ball throw for height

1 x 12

Sandbag Blast Reps

3 x 5

Farmer Carry

3 x 60

Band Pull-Apart

1 x 100

H Rolls

3 x 10

DB Lateral Raise

3 x 15

Seated Incline DB Curls

3 x 12

DB Incline Tricep Extension

3 x 12

Incline DB Fly

3 x 12

Hanging Leg Raise

3 x 10

Band Tricep Extension

2 x 100

DB Wrist Flexion

2 x 25

DB Wrist Extension

2 x 25