Heavy KB Suitcase Carry (above 80 lbs) 4 sets of 50 feet each side (88 lb/40kg KB)
Deficit (1-2") Deadlift 1x6 at 65% (340/6) followed by 4x4 at 60% with the main goal being bar speed on that 4x4 (315/4x4) (I stood on a 45 lb bumper plate)
Cossack Squat 3x12/side
KB Windmill 3x12/side
Single Arm Paused DB Press 5x12/side - heavy as possible on these (60 lbs for first three sets, 65 lbs for last two sets)
Banded Tricep Extension 100 reps - as non stop as possible
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