September 28

1. Deadlift 3 sets of 5

2. 4 rnds
    14 tire flips (use the heaviest tire you have access to that you can handle)
    7 bar muscle ups

3. 10 tuck jumps. 1 min rest x3
    10 broad jumps. 1 min rest x3. Land the jump then reset and do the next.

4. Strict pull ups, 5 sets of 5. Weighted as heavy as you can go.

5. Dumbell Lateral Raise 3x10
    Dumbell Strict Press 3x10
    Dumbell Shrug 3x10