| 1 | Every 90 sec x 8 sets: PC+PJ – 2.2 @75-80% |
| 2 |
5×2 TnG PC+OH – Build in your sets – TnG AND Quality
|
| 3 | 30 Min EMOM |
| 1 – 12/9 Cal Row | |
| 2 – 20 WB (20/14() | |
| 3 – 100m Run | |
|
4 – 1 Round of DT (135/95) – Scale if you cannot do in one set
|
|
| 5- 10-12 KBS (70/53) | |
| 4 | 3 Rounds: |
| 10 DB Bent Over Row/ Arm @Moderate Load | |
| 30 Sec Sorenson Hold | |
| 1 Min Front Bridge |
