Warm Up

3 rounds

- 8 dual DB shrugs

- 10 strict sit-ups

- 8 tempo bench press (light)

- 10 reverse lunges (each leg)

Strength

Part A

- Build to 1RM bench press

*example build (8,6,4,2,2,1,1,1)

Part B

- max reps @ 50% of 1RM

Conditioning

12 min AMRAP - No score

- 2 turf length farmer carries (heavy)

- 24 GHDSU or medball sit-ups

- 12 dual DB upright rows (light/moderate)

- 8 reverse lunge or deficit reverse lunges (each leg, moderate/heavy)