A. Press – 3 x 3 @ 80% or more.
B. Push press – 2 x 3 @ approx. 75% of push press max. If you don’t have a max, add 20% to your weight from A.
C. With a partner, alternating lengths:
10 laps sled pull (facing away from sled) total. Sled weight can be a bit heavier than usual (i.e. >BWT for men, >2/3 BWT for women)
D. 3 sets of 20-30 hollow or tuck rocks.
E. 3 max effort sets of hollow body plank holds. Add a forward lean to increase the difficulty. Aim for more time than the last time you did this movement.