Push/Pull/Carry Workout

1. Dumbbell Goblet Squat (heavy dumbbell) 4x8

2. Let Extension 3x12 (stop 30 degrees short of extension, control eccentric phase)

       a. Suitcase Carry (heavy dumbbell or kettlebell) 3x2 laps (switch hands each lap)

3. Seated Rows 3x12

       a. Pallof Press (use cable machine) 3x15 each side

4. Alternating Single Arm Dumbbell flat bench press (rest at top position) 4x8 (per arm)

       a. Single leg balance step-downs 3x8

5. Trap Bar Famers carry at 100% of Body Weight 3x Max Effort (Can substitute dumbbells if trap bar is not available)

**Numbers with alpha subscript indicate supersets**