A1) 6-8 Back rack weighted reverse lunge @30×1, rest :30 between legs
A2) 6-8 Nordic Hamstring raises @30×1, rest 1:00 x 3 sets
B1) 10 perfect curtsy lunges per leg, rest :30
B2) 10 jumping AS + :15-30 Wall sit
rest 1:30 x 3 sets
C) 20min EMOM
1. 8 KBS (53/35)+ 8 WBPP
2. 10-12 BJ (24/20)
3. 10-12 T2B
4. 12-10 cal row
5. 10-12 hollow rock
D) Core
10 toes to rig with a 3sec lowering
:30 Russian twists
Rest as needed x 4 sets
E) Bedlam Armor
4 sets
(4-6)(6-8) strict pull ip
Into AMRAP Ring row
Rest 2:00
4 sets
(4-6)(6-8) Dips
Into AMRAP push ups
Rest 2:00