| A1) |
8-10 Dual DB Bent Over Row @21X1 – 15 Sec Rest
|
| A2) |
Dual KB Front Rack Carry X 50FT + 8-10 KB Push Press + Dual KB Front Rack CArry X 50FT – 15 Sec Rest
|
| A3) | DB Bench Press X 8-10 reps |
| X3-4 Sets | |
| 2 | 12 Min EMOM |
| 1 – 3-4 Strict HSPU to a Deficit | |
| 2 – 3-5 Kipping HSPU to Defocit | |
| 3 – 15 Kipping HSPU | |
| 4 – 40 DU | |
| 3 | 20 Burpee BJ Overs (30/24) |
| rest 1 min | |
| 3 Rounds: | |
| 7 HPC (135/95) | |
| 14 S2OH (135/95) | |
| 21 Pull-Ups | |
| rest 1 min | |
| 20 Burpee BJ Overs (24/20) | |
| 4 | 4 SEts: |
| 15 Hip Extensions | |
| 30 Sec Sorenson Hold | |
| 12 GHD Sit-Ups | |
| rest as needed |
