Warm-Up:
30 Seconds Each
Easy Row 
Active Samson
Straight Leg Sit-ups

Moderate Row 
Inchworm to Push-ups
Hollow Hold

Faster Row 
Front Plank to Push-up Plank
Arch Hold

Barbell Warmup
5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

Mobility:
Barbell Thoracic Opener: 90 Seconds
Up Dog: 30 Seconds

Workout of the Day:
For time:
3 Rounds: 
7 Deadlifts (115/85) (complete for 21+ reps unbroken)
7 Toes to Bar (7 unbroken reps)
7 Push Presses (115/85) complete for 21+ reps unbroken)

700/500 Meter Row

3 Rounds: 
7 Deadlifts (115/85) 
7 Toes to Bar  
7 Push Presses (115/85) 

700/500 Meter Row

3 Rounds: 
7 Deadlifts (115/85) 
7 Toes to Bar  
7 Push Presses (115/85)

After Party:
“Strict JT”
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

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