Strength
Cluster (Dumbbell, barbell or sandbag)
3 OTM for 8:00
8 Strict Dip OTM for 6:00
Midline
3 rounds
0:30 Plank Pose
10 Single Leg Glute Bridge
0:30 Supine Plank
10 T-Push up
Conditioning
3 rounds
1:00 Racked Carry
1:00 Farmer Carry
10 DB Push Press
0:30 OH Carry
rest 1:00 between rounds