GROUP WARM-UP
2 Rounds of:
5 PVC lift offs or Bench-lying plate overhead stretch
5 Foam roll wall slides
5 Push-ups
5 Tempo plate squat
+trainer led barbell warm up

ODD OBJECT/STRONGMAN
You can start on any of the three circuits shown below. Complete all sets

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

Circuit 1 –
3 sets of:
10 Alternating kettlebell floor press
5 strict pull-ups

Circuit 2 –
3 sets of:
10 each arm dumbbell row
6 Plyo push ups www.youtube.com/watch?v=jmzZ2wQdXao or Pushup

Circuit 3 –
3 sets of:
5 Sandbag squats + 50ft carry
10 Knee raises

MOBILITY
:30 each side, twisted cross
1:00 box stretch
:30 each side couch stretch