Monday

Coach will warm you up accordingly
A. Box Squat - 4 reps
X 4 sets; Rest 90 sec between sets.

B. PC + Press + PP - [1+2+3]
R.A.N.; build - 10 min.

C1. Front Foot Elevated Split Squat - 5 R/ 5 L
C2. Wt. Pull-Up - 2-3 reps
X 3 sets; R.A.N.

+
12 min AMR:
9 Bent Row (R)
6 DB Snatch (R)
3 gym lengths Right arm OH Carry
2R/2L TGU's
9 Bent Row (L)
6 DB Snatch (L)
3 gym lengths Left arm OH Carry
20 sec. R/ 20 sec. L side plank