| Warmup Go through a barbell warmup, then hit: 4 sets 3 strict press up to opening weight–pause for 3 seconds overhead each rep 10 hollow body flexion raises |
| Lift 10-10-10 strict press Superset with 10 upright rows/arm Take the press from the ground |
| Workout 10 rounds for time with a 15:00 cap 6 goblet lunges (total) green/yellow 4 toes to bar 2 Power cleans 185/125 Rx+ 225/155 |
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