Prep:
3 Sets:
30 sec AB Easy
5/side Hip Switches
20-30 sec Forearm Plank
+
2 Sets:
5 Goblet Squats 33X1
rest 60 sec
A. Back Squat
Build to a 3RM in 15min
B. Seated Single Arm DB Press
Build to an 8RM on each arm @ 31X1 in 10min
C. For Time:
21-15-9
DB Squat Clean 50/35/hand
Row cals
Time Cap 15min