Warm Up

6 min AMRAP

- 10 dual DB bench press

- 10 strict ab mat sit-ups

- 10 Russian twists (no weight)

- 10 dual DB RDLs

Strength

Superset

- 5 x 5 bench press

- 5 x 10 band pull-aparts

Conditioning (20 min cap)

3 rounds

- *100ft dual DB deadlift farmers carry @ 50s/35s

- 25 ab mat sit-ups (RX+ GHDSU)

- 25 push-ups

- 25 Russian twists @ 20/14

*every 25 ft complete 5 dual DB deadlifts (starting deadlifts at 0 feet ending deadlifts at 100 feet, 25 total deadlifts each 100ft carry)