Interesting post from http://www.fitfordutyinc.com/
A. Sumo-Deadlift; Work up to a 5RM (max weight you can safely do 5 reps)
B1. Back Extension; 3 x 10 reps
B2. Max rep chinups (x3 sets)
C. 3-5x
- One hand Farmer Walk- foam jug or heavier (57st- back and forth b/t bay doors 2x, 58st- there and back length of hallway. Every turn you make switch hands)
- Max Rep Pushups
- 60s rest b/t rounds
* If your posture starts to go when doing the FW then finish the set and call it a day. This is intended to improve your strength in an advantageous position, not teach you bad carrying positions!
D. Cooldown/Stretch
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