3 sets:
6 push-ups
8 alternating Cossack squats
10 DB goblet squats
- Increase DB load for the goblet squats each set.

Post-workout:
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
1:00 V-ups
1:00 sit-ups
- No rest between movements.
- Use a DB held at the shoulders for the weighted sit-ups.

1 set:
3:00 foam roll quads
- 1:00 both legs.
- 1:00 left-leg bias.
- 1:00 right-leg bias.

5 x AMRAP 1:
12 farmers carry DB step-back lunges (35/50 lb)
Max DB front squats
- Rest 3:00 between AMRAPs.
- Use two DBs.