GPP

S w/u

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10x Dead Bug
20 sec side Plank
10x Supermans

3 rounds

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10 min EMOM
5x Single arm DB Squat Cleans & Press (each arm)
start light and increase as needed

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Warm up Box Squat to Moderate Weight

10x Tempo Box Squat with 3 sec pause just above the box
& 3 sec pause just before lock out at top.

90 sec rest; 3 rounds

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3x15 Heavy Shrug

3x10 Bulgarian Split Squats

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21’s DB Curls

7x Half curls from bottom
7x Half curls from top
7x full curls

3 rounds

After each round complete a round of max rep close grip push up
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5-10 min cooldown/Stretch