A) E3MOM x 15 min (5 sets)

– strict overhead press x 3-5 reps @ 2111

– bent over barbell row x 6-8 reps @ 2111

*All sets of strict press at or heavier than 3/31

 

B) 3 sets for efficiency:

– 2 laps heavy object hug carry

– 8-10 good mornings @ 2011 (form and ROM focus)

– 20 elevated psoas march

 

C) 3 sets all out:

– 1 length sled pull + 1 length box push (heavy and fast)

Rest as needed