Air Squat
Hollow Rock
Ring Row

OH Lunge w/DB light weight
Good Morning light weight
Strict Push Up

Row
Box Step Up w/DB
Sit Up

Bike cal
single arm KB Swing alt.
OHS

Farmer Walk 50m w/2KB
Hollow Rock x 20
OH Lunge x 20m w/plate

Shoulder Press 8-8-6-6
rest 1min
Weighted Pull Up 4-6
rest 2min

Front squat x 5
single arm Shoulder Press x 5+5
single arm bent over row x 5+5

rest as needed

6 x DL tempo 6010
rest 3min btw sets

Goblet Squat 4x10
tempo 2010
rest 2min btw sets

8 x Shoulder Press
rest 90s
8 x Strict Chin Up
rest 90s

10 x Deficit Push Up
rest 60s
10 x Bent Over Row w/barbell