3 Sets
2 Turkish Gets Ups/arm
15m Quadruped Crawl
20 Alternating Single Leg Cone Touches (10/leg)

A) Front Squat

21X1; 1.1.1 rest 10sec/rest 2-3mins x 4 sets (3 reps per set with 10sec rest between reps where the bar is put on the rack) – build with every set

B1) Rear Foot Elevated Split Squat

30X1; 4-6/leg; rest 45sec x 3 sets (Dumbbells loaded at sides)

B2) Strict Chest to Bar Pull Up

40sec AMRAP; rest 45sec x 3 sets (maximum number of reps at a time is 3 reps, perfrom as many reps in 40sec as you can but never more than 3 at a time) – scale back to regular strict if you cannot get your chest to bar – use assistence as needed too to ensure you are getting at least 6 reps in the time frame

B3) Half Kneeling Single Arm Arnold Press

2111; 4-6reps x 4; rest 90sec

C) 10mins Continuous Grind

3 Hollow Body Wall Walks
30m Single Arm Farmers Carry R (heavy KB for you)
10 Weighted sit up with a 15-20lb DB
30m Single Arm Farmers Carry L