10 double KB Push Press
10 double KB Front Squat
10 double KB swing
- Deadlift. Warm up to a heavy "max" of 5 reps*
- Take 15 minutes. Do as many sets of possible of 3 MilPress @ your weight from step one, and a max set of chin-ups (palms in) at bodyweight. In between, one set of shoulder extension stretch.
- Front Squat: work up to a 7rm.
- 10 Minutes
19 KB Swings
19 Toes-to-bar OR Knees-to-elbows
*Max of 5- the most weight you can do TODAY of 5 reps, leaving maybe one rep in the tank with solid form.