3 Sets – Focus on control of each movement – move slow and deliberately

6-8 Standing SA Landmine Press/arm
12 Banded Monster Walks (forward and backward)
20sec Star Side Plank/side

A) Barbell Z Press

8,7,6; rest 2mins

B1) Supinated Grip Deadlifts

31X1; 6-8reps; rest 60sec x 3 sets

B2) Strict Bar Dips

21X1; 4-6reps; rest 60sec x 3 sets

B3) Single Arm Dumbbell Row

2112; 6-8/arm; rest 60sec x 3 sets

C) 3 Sets

10 Dumbbell Deadlifts (Heavy for you)
30m Quadruped Crawl (controlled and slow)
10 KB Front Rack Tall Kneeling to Standing (5/leg)
Rest 90sec