Warmup
KB windmills 3×6
“Chest day”
Close grip bench 3×10 spend a few min warming up to a challenging wt
min on 1 min restx4
2rds
50m sled push 4/3
40 Jumping squats(hands behind head)
30 Knees to elbows
20 Vups
10 ring pushups
Then
400m 1x Farmers carry w/ 1×70/53 KB