Tripod T-spine Thread

2 x 5

Chest Supported Y

2 x 8

Med Ball Slam

2 x 5

Banded Push Up

2 x 5

Bench Press

5, 5, 5, MAX

1-Arm DB Row

4 x 8

Pull-Up Holds

1/2 Kneeling DB Press

3 x 6

DB Farmer's Carry

Russian Twist

3 x 8

Dynamic Warmup

For Completion

Forward Extensive Plyos

2 x 20

Backwards Extensive Plyos

2 x 20

Single A

2 x 6

SHREDmill Gear 3

4 x 20 @ 5

10-10 Fly

4 x 20

Broad Jump

4 x 1

Front Squat

5, 5, 5, MAX

Wide Stance cable chop

3 x 8 @ 155 lb

DB RDL

3 x 8

Active Copenhagen

DB Farmer's Carry