WARMUP: 3-D DUMBBELL LUNGE - 2 to 3 ROUNDS x 7 EACH DIRECTION 1. BARBELL DEADLIFTS-3x5 (HINGE) WARMUP: 3-D DUMBBELL LUNGE - 2 to 3 ROUNDS x 7 EACH DIRECTION 1. BARBELL SQUATS-3x5 (SQUAT) 2. BARBELL HIP THRUSTS-3-4 x 10-12 HINGE) 3. BARBELL BENCH PRESS-3x5 (UPPER PUSH) 4. WEIGHTED CHIN UPS-3 x 6-10 TO FAILURE (UPPER PULL) 5. DB FARMER'S CARRY - 3-4 x 50 STEPS w/ 1/2 BW IN EACH HAND CARRY) 6. CABLE / BANDED FACE PULLS - 2 x 12 (CORRECTIVE) 2. BARBELL SQUATS OR REV. BARBELL LUNGE - 3-4 x 10 (SQUAT OR LUNGE) 3. BARBELL OHP - 3x5 (UPPER PUSH) 4. BARBELL ROWS - 3-4 x 10-12 (UPPER PULL) 5. DB OH FARMER'S CARRY - 3-4 x 50 STEPS w/ 1/4 BW IN EACH HAND (CARRY 6. FACE PULLS / HIP BAND LADDER/PULL APARTS/ER- 2 x 12 (CORRECTIVE)