10 double KB Push Press
10 double KB Front Squat
10 double KB swing
- Sumo Deadlift. Warm up to a heavy "max" of 5 reps*
- Take 15 minutes. Do as many sets of possible of 3 sumo DL @ your weight from step one.
- BACK 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.