Prog IV Day 1

Open-

1 rep max Front Squats

Warm-up- with 40 lbs DBs 2 sets of 5
1 set of 3 - 70 lbs
1 set of 3 - 80 lbs
1 set of 2 - 90 lbs
2 reps - 100 lbs
2 reps - 100 lbs

Crap Thunder-
Farmers walk- pair of 70 lbs DBs (100 ft)
Swings - 45 lbs DB
3 sets

Lunge Bueler (20 lbs BB)/planks. 7 per side/20 second. (non stop)
Repeated 3 times

Release

10 mins on the rowing machine.