A) RFESS – 4X7/Leg @30X0 – HAP while maintaining Tempo – rest 30 sec/ Leg – rest 2 mins b/t sets
B) Deadlift – 3 reps @60% of RM – 8 Min EMOM
C) Weighted DB Back Extensions – 6 reps @30X0 X 3 sets – Good working load that you can control tempo with – rest 1 min
D) 30 Min AMRAP @75%/Moderate Effort
5 Min Run
3 Min Box Step-Ups @24/20
2 min HPC+OH @(45/35)