A1. Close Grip Bench

bench/pull up super sets

10 reps, choose your weight
rest 20 sec then,

A2. Strict Pull Up

max effort set, rest 3min X3 sets

EMOM 10 (odd object) w/ Sprint Finisher

min 1-8 alt EMOM

odd - 50' sandbag bear hug carry 150/100#
even - 15 box jumps 24/20

min 8-10, 2 min AMRAP
50' sandbag Carry 150/100#
15 box jumps 24/20

*learn to close out a workout with authority!

Sport Intervals

6 sets
50' front rack walking lunge 135/95
12 BFB
40/30 cal AAB
rest 1 min
rest 5 min b/t sets 3/4

Bulletproof Shoulders

Loaded Carries
3 sets
100' single arm KB OH carry
100' single arm KB OH carry
100' double KB farmer carry - HEAVY