Warm Up:

3 Rounds:

6 Sumo Stance bend and Reach

6 alternating Plank Stairs

6 Down Dog Walk-outs

6 Prisoner Good Mornings

6 Air Squats

1 Round w/ empty bar or Single DB:

8 Front Squats w/ a 3 second pause in the bottom 

6/6 DB Push Press

8 Tempo Romanian Deadlifts (3030)

6  Devil’s press (3/3)

Workout:

Every 4:00 x 4 sets

10 Single Arm Devil Press

10 Front Squats

10 Single Arm Push Press (each arm)

15 Deadlifts

*Front Squats and Deadlifts can be Barbell or DB, but they are at the same weight