Movement Prep:
Banded Walk Series x 2

Warm-up:
3 rounds:

  • 8 Contralateral Dead Bugs
  • 8 Captain Morgans
  • 8 Spiderman steps
  • 8 Lateral Lunges
  • 8 Hanging Shrugs w/ 3 second pause in active position

Strength:
3-3-3-3-3 Back Squat

Conditioning:
"Bell"
3 Rounds for Time:

  • 21 Deadlifts (185/135)
  • 15 Pull Ups
  • 9 Front Squats (185/135)