Warm-up:
Windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
Mon - Barbell FP. Zercher SQ. Pull-Up.
Wed - Barbell Press. Fat Grip DL. Pull-Up.
Fri - Single-Arm KB Press. Single-Leg DL. Pull-Up. GSQ.
x 3 ladders of 5,1,2 rungs (Rest 2 minutes)
(35 minutes)
Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.
