warm up:
500m row or short lap
10 pvc pass thrus
10 pvc halos
10 pvc good mornings
10 banded air squats
7 down to 1 x man walk outs
30 sec chin over bar hold
12 steps walking lunge
3 wall walks
 

Mob:
2 min oly wall squat
2 min over head tissue smash

Lift:
Back Squat (build to5 rep max)
4 sets of 90% of 5rm

Deadlift:
4x4 at 70%

Overhead Squat
3 reps @ 50%
2x3 @ 60%
2x3 @ 70%

Conditioning:
5 rounds, rest 1 min between
6 toes to bar
6 wall balls
6 kb swings 70/53#

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