Warm up 5*10 straight arm lat pulldowns + 10 leg swings
3*200 m row +
12 DB stiff leg deadlift
3*12 prone bench row +
3 inch worms
::light to moderate weight::
Strength
5*5 deadlifts
10 DB shoulder press ::working up in weight each set:: Conditioning
5 rounds
7 deadlifts (225/155) or (185/115) or (155/95) (men/women)
9 strict handstand push ups or partial reps
Conditioning II
3 rounds 20 m Sled push 20 m Sled pull 8 DB Muscle Hang Snatch then do
3 rounds
20 m single leg Sled push
20 m single leg Sled push
8 DB Muscle Hang Snatch