Strength
Back squat
5-5-3-3-1-1
Super Set
Dumbbell Bent Over Row
6 x 5/arm AHAP *as heavy as possible*
Accessory Workout
10 min AMRAP – for quality
5 D-ball squats (all AHAP)
*Immediately into D-ball bear hug carry down/back
10-15 Heavy Rus. KB Swings (no more than 2 sets)