GROUP WARM-UP
2 Rounds –
:30 Air bike
5 Glute bridges
5 Push ups
5 hinge (empty barbell)

ODD OBJECT/STRONGMAN

You can start on any of the three circuits shown below. Complete all sets

before moving to another circuit. Rest no more than 2 minutes between sets.

Circuit 1 –
3 Sets of:
8 Prone row / seal row
6 each side half kneeling landmine contralateral single arm press www.youtube.com/watch?v=JH_L7Itnv9s

Circuit 2 –
BICEP/TRICEP/SHOULDER BUILDER
3 sets of:
10 Dumbbell alternating bicep curl
8 Close grip push-ups (tempo 2sec down 2 sec up)

RUN TEST

3 sets: 

200 meter airrun as fast as possible

*rest 1-2 minutes between sets