GROUP WARM-UP
2 Rounds –
:30 Air bike
5 Glute bridges 
5 Plate squat @ tempo 3 sec down + 3 sec hold at the bottom
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:
10 Front squats (clean barbell from the ground)
50 ft barbell front rack walk

Circuit 2 – 
3 Sets of: 
5 each side landmine row 
8 Elevated ring rows

Circuit 3 – 
3 Sets of: 
:30 Sandbag hold 
:30 Farmers hold