Warm Up
2 sets
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
30 second handstand hold
10 sets of 3-position arch



Strength
Week *- deload
 Deadlifts—40%x5, 50%x5, 60%x5

Super Set - 3 sets
A. T-bar row using a green band on the landmine barbell x 10 reps https://youtu.be/-4DgImN_G7o
B. Wide grip pull ups x 5- you can band these as well and still practice the wide grip

Super Set- 3 sets
A. seated sled pull x 50 feet
B. donkey kicks to a box x 30 seconds- sub a stack of plates instead of box


At Home Strength
3 sets
A. DB floor press @21X0, 6-8 reps
B. DB push ups x 8-12 reps

3 sets
C. plank to downdog x 8-10 reps
D. seated DB Arnold press @ 20X1, 10-12 reps https://youtu.be/UgvvMUtGUG8



WOD
#justadumbbell
For Time
8 Sets
10 Curls RT/LT arm
10 Shoulder Press RT/LT Arm
10 Bent Row RT/LT Arm