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 Dead Lift HIGH PULL, 75#(55#)

Weighted Lunge, front rack position, 75#(55#), 1 Lunge = 1 rep