GROUP WARM-UP
2 Rounds of:
:30 Air bike
100 Meter run 
5 External Obliques opener variation: leg raises 
5 Goblet squat @ tempo 3 sec down 

4 sets of:
7 Sandbag squats (heavy)
100 Meter sled push 140/100
Rest 3:00 between sets

PRESSING & PULLING STRENGTH 
3 sets of:
8 (each arm) dumbbell row
10 Dumbbell bench press

MIDLINE
8 minute EMOM of – 
Even :20 Hollow hold
Odd :20 Plank 

MOBILITY
1:00 box stretch
1:00 frog stretch