Warm Up

Row/Run/AD 3:00
+
(w/ empty bar)
12-9-6
Good Morning
Back Squat
Strict Press

Mobility:
~ Kicks
~ Prayer Squat
~ Trap/Triceps Smash (bar on Rig)
~ Sink Stretch
~ Individual

Workout

A. Push Press - 5x3

B. Back Squat - 2x10, 3x3

C. Good Mornings 3x10, weighted

D. AFAP
40-30-20-10
Calorie AIrdyne
Dips (Any Variation that challenges you)