| Warmup Weakness warmup 40 bar facing burpees for steady pace–goal is to not stop moving! Then go through a push press progression |
| Lift 5×5 Push press Build to a heavy set of 5. This may be touch and go or not |
| Workout 3 sets for load, not time (must be unbroken) 8 RDLs 8 (total) front rack lunges 8 Bentover rows :10 bike sprint Rest 3:00 in between rounds |
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