Heavy one arm farmers
5×100 ft each arm
OH squat (TJ, Mike, Nate, Sean)
6×5 with pause at bottom increasing
Front squat: (rest)
7×4 with pause at bottom increasing
Behind neck push Press with pause at top-working up
10×3 (mike, sean, erica, nate,)
Strcit press (go slightly wider than normal with grip)
10 x 2 working up
5×5 Barbell glute Bridge
5×5 strict upright row
Not for time broken up howver u want:
100 t2b
100 Supermans
100 abmat situps
