Prep
3 Sets
Band Pull threw x 20 reps
Single Arm kettlebell Floor Press x 5 per arm
Goblet Cossack Squat x 5 per leg

Essentials
A.
3 Sets
Hip Thrust x 10 reps
Increase load each set (start around 60% of Deadlift )
On the 2:30 min

B.
3 sets
Bench Press x 5 reps
Moderate weight
On the 2:30min

C.
Granite Games Throwdown Workout #3
Teams of 3 (one person working / one person performing static hold / one person resting, switch at any time)
For time:
Row x 50/40 cal
*partner performs Dumbbell farmers carry hold 35/20
Dumbbell Front Squat x 40 reps 35/20
*partner performs static bar hang
Knee Raises x 30 reps
*partner performs Dumbbell front rack hold 35/20
Burpees Over Rower x 40 reps
Knee Raises x 30 reps
*partner performs Dumbbell front rack hold 35/20
Dumbbell Front Squat x 40 reps 35/20
*partner performs static bar hang
Row x 50/40 cal
*partner performs Dumbbell farmers carry hold 35/20

Fitness
A.
3 Sets
Hip Thrust x 10 reps
Increase load each set (start around 60% of Deadlift )
On the 2:30 min

B.
3 sets
1 ¼ Bench Press x 5 reps
Moderate weight
On the 2:30min

C.
Granite Games Throwdown Workout #3
Teams of 3 (one person working / one person performing static hold / one person resting, switch at any time)
For time:
Row x 50/40 cal
*partner performs Dumbbell farmers carry hold 50/35
Dumbbell Front Squat x 40 reps 50/35
*partner performs static bar hang
Toes to Bar x 30 reps
*partner performs Dumbbell front rack hold 50/35
Burpees Over Rower x 40 reps
Toes to Bar x 30 reps
*partner performs Dumbbell front rack hold 50/35
Dumbbell Front Squat x 40 reps 50/35
*partner performs static bar hang
Row x 50/40 cal
*partner performs Dumbbell farmers carry hold 50/35