GROUP WARMUP
2 sets –
5 Cuban press https://youtu.be/kkzRRhlCMl4
5 Plate squats
5 lying overhead plate stretch
10 banded pull-aparts https://youtu.be/MpyEGXCLS8M
10 PVC pass throughs

ODD OBJECT/STRONGMAN
Circuit 1 –
3 sets of:
6 each arm single arm hollow body floor press https://www.youtube.com/watch?v=Lum-OZVPfFI
8 seated banded row https://youtu.be/qHHrXyvkyCM

Circuit 2 –
3 sets of:
10 Alternating single leg strict toe to bar
50 ft Yoke walk (as heavy as possible)
:20 plank

Circuit 3 –
3 sets of:
6 Parallette push-up with cross body shoulder tap (or standard push-up with cross body shoulder tap)
5 dumbbell rear-delt raise
5 front squats (clean from floor)