500m row
2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit up
4x10 leg swing
2x10 pvc pass through
10x1 clean + front squat + jerk
(heavy as possible)
(rest as needed)
5x6 back squats
(heavy)
(rest as needed)
3:00 push up test
(max sets of 5 in 3:00)
(add 10# every 5 reps until failure)
(once failed, drop all weight and hit max reps push ups in the remaining time)
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