STRENGTH
4 sets of:
5 front squats @ 75%
10 sandbag squats + sandbag 1:00 hold (same weight)

3 sets of:
10 dumbbell bench press
8 Wide grip pull ups with 2-second tempo negative – yooying.com/p/1511774728942249673

MIDLINE
3 sets of:
:30 plank hold
10 ab wheel roll outs
10 leg raises

MOBILITY
1:00 saddle stretch
1:00 frog stretch
:30 3 – way hamstring stretch