Warm up:
500 m run
15 GHD sit ups
15 back extensions
15 hip extensions
15 pull ups
15 dips/push ups
15 squats
15 straight arm band pull a parts

Overhead Walking Lunges w/ Barbell
3×12 115/85 (go heavy)

Front Rack Box Step Ups
3×10 95/65 (go heavy)

3 rounds
10 snatch 145/95
12 push ups
125 m row

4 Sets of the following
:15 Sec One sided Isometric Barbell Hold (Maintain upright…no lean. From behind it should look as though the weight is equally loaded)

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