Power wheel roll outs, side planks, targeted drills.
Ball/roller work, mobility warm up.
1-Sumo DL- warm up, 5X135, 2X185,225, 1X 255
2a- DB Chest supported row-10X75, 7+3X80, 10X80
2b- DB Step up-10X45's,45,45
3a- Upper body step up-15,15,15
3b-Half kneeling chop lift-12,12,12
Notes: I've been waiting and planning on this w/o for a month. I wanted to see what I could do with 3X3 DL, and for a guy with a PR of 1X300 I'm damn happy with this! The rest of it was good also, and I still say this whole workout rocks.