5 sets x 5 reps (rest as needed)

 

2 KB Front Squats 

2 KB Floor Press

2 KB Push Press or Strict Press

2 KB Dead Clean (adv: swing clean) or Heavy KB Goblet Clean 

 

After completing all 5 sets of each exercise: 100 Yard Farmers Carry (Inside: 50 KB March in place [total])

 

At Home: Unilateral Strength

 

5 sets x 5 reps (per side / rest as needed)

 

1- Arm Racked Squats 

1-Arm Floor Press

1 KB Push Press or Strict Press (per side)

1- Arm Dead Clean or Swing Clean

 

After completing all 5 sets of each exercise: 50 KB March in place [total]

 

Early finishers:

10 Hollow Body Crunches

10 Leg Lock Hip Bridge Raises (each side) 

10 Moving Dead bugs