Warm-up: 4x (:30/:30) PVC Push-Press, hold in lock-out during “rest” 4x (:30/:30) Mt. Climber, hold in plank during “rest” Strength: 1a) 5×3 Sumo Dead Lift, work up to a heavy 3rep 1b) 5×3 Push-Press, work up to a heavy 3rep Warm-up with 2×3 on each movement first, then do the A/B combo. Conditioning: 21-18-15-12-9-6-3 Sumo...Read More