Strength

Warm up: 10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
OH Walking Lunges @ 20# 4 x 10m

Then: Workup to Heavy TGU with Barbell
2 x 5 @ 50% per side
2 x 4 @60%
2 x 3 @70%
2 x 2 @80%
1 @ 90%
1 @ ? keep going?
Rest 2 – 3 min between sets above 80%
Rest 5:00
Then
20m Bear Crawl at 2 @ 55# DB + 20 Ball slams at 20- 25# x 4 rounds
Then
500m Row/or 2:00 all out on something, rest 2:00 x 3 rounds