Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Bench Press
15 minutes to work up to a heavy single

Conditioning
EMOMx16:
A) 12 KB Front Rack Lunges (53's/35's)
B) 12 Deficit Push-ups (2x45#/W:1x45#)
C) 12 DB Box Step-Ups (45’s to 24”/30’s to 20”)
D) 50s Plank Hold (elbows)

Extra Work
Row Conditioning
10x30 Cals
Rest 1:00 after each set

*Programming modified from Ben Bergeron's CompTrain