Bench Press (4 x 5 +, all @ 80 % and max reps on last set)
Deadlift (4 x 5 +, all @ 80 % and max reps on last set)
Bent Over Row (4 x 5, work up to heavy controlled sets)
On The Go WOD
Warm Up
2 min Jump Rope or Jog
15-second Samson Stretch each Leg
10 Arm Circles Forward & Backward
2x30-second Plank
10 Squat Jumps
10 Push Ups
10 Leg Swings Each Leg
5 Rounds of:
10m Bear Crawl
20 Push-ups
10m Crab Walk
20 Squat Jumps
10m Broad Jump Burpees
20 Mountain Climbers