Functional Bodybuilding
-3×10-12 single-arm DB/KB upright row
-3×10-12 dragon flags
-3×12-15 hip extensions on GHD or partner-spotted on bench
-3×8-10 single arm bottoms-up KB press in half-kneeling position
Strongman/Odd Object
Perform 5 sets of 100m Zercher-style odd object carry:
-Atlas stone
-sandbag
-heavy medicine ball
-2 to 3 plates stacked together
-Superset with-
5 sets of 100ft. sled push – heaviest possible
