GROUP WARMUP

2 sets –

5 Dumbbell glute bridge

5 plate squats @tempo

5 overhead lying plate stretch

5 each arm dumbbell external rotation

10 walking lunges

ODD OBJECT/STRONGMAN/FUNCTIONAL TRAINING

Circuit 1 –

3 sets of:

8 each leg back foot elevated dumbbell split squat (or split squat)

50ft reverse sled drag (as heavy as possible)

Circuit 2 –

3 sets of:

10 dumbbell tricep extensions (lying on floor)

10 neutral grip dumbbell floor press

Circuit 3 –

12-10-8

Wide grip strict pull-up (scale: banded wide grip pull-up)

Tall kneeling Barbell bicep curls