Let’s make this one short and sweet:

Foam Roll

Mobility (Walking Spiderman, prying…not the best warm-up)

Activation – Pull Through, 3 sets of 10, 60lbs

1. Deadlift – 135lbs x 5, 225lbs x 5 (Warm-Up) Work Sets: Set 1-2, 275 x 5.  Set 3-4, 305lbs x 5. Set 5, 315, 8 rep cluster, 30 seconds between reps.  Ouch.

1. Dynamic Effort Box Squat – 5×3.  Set 1-3, 185lbs.  Set 4-5, 205lbs
2. Waiters Walk – 5 sets per side.  Set 1-2, 30lbs.  Set 4-5, 40lbs

1. TRX RFESS – 3×8.  30lbs, 40lbs, 50lbs.

No car push today.  One guy is hurt, the other two couldn’t make it.  Instead, I’ll include this fun video of someone else failing at moving a car: