2 sets
2 rounds of :
20m farmers hold lunge walk
15 double db bench press
use same weights on lunges/bench. Goal weights 15/22.5kg's.
target sub 4 minutes, cap 5 min.
rest 1:1 bwn sets.
total volume 80 lunges + 60 db bench presses.

Cool down
2-3 min light cardio
1+1 min wall pec/bicep strech
1+1 min piriformis strech
10+10 shoulder rolls backwards/forwards