Workout:
Throw Med Balls to Warm Up
Then:
2x20 Squat
2x10 Jump Squat
3x10 Goblet Squat @ 44#, 53#, 70#
3x10 KB Spike Swing @ 53#
Then:
20x OHS @ 75# +
20x Deck Squat @ 25# KB +
30x Front Squat @ 95# +
30x KTE +
40x Back Squat @ 95# & 40# Chain +
40x Sit-up (feet anchored) +
50x Goblet Squat @ 35# +
50x Atomic Sit-up
Then:
10x Fat Bar DL @ 123# +
30 seconds Dead Hang +
1x Wrist Roller @ 80# Chain (Each Direction)
Five Sets, rest as needed between each