| Friday 05/18 |
| A1) 6-8 RFESS, @30X1, rest :30 between legs |
| A2) 6-8 single leg DL, KB on opposite arm @30X1 |
| rest :30 between legs, 1:00 between sets |
| B1) 8-10 Floor BB glute bridge with 2 sec pause at top |
| B2) 4-6 seated box jump |
| rest 1:00 btw movements x 3 sets |
| C) 20minute EMOM |
| 1. 50ft plate push |
| 2. 8-10 burpees to a 6in overhead |
| 3. 6-8 Power Snatch (95/65) |
| 4. 15/12 Cal Row (scale 12/10) |
| 5. Rest |
| D) Bedlam Armor |
| 6-8 seated Dual DB press |
| 6-8 single arm Bent over DB row |
| 6-8 DB floor chest press |
| 20 banded pull aparts |
| rest as needed x 3-4 sets |
| E) CORE |
| 1:00 plank |
| 100m Farmers carry |
| rest as needed x 3-4 sets |
