A1) 5,5,5 Double Overhand Deadlift @3130 Tempo, rest 1:00, lose tension at the bottom, tempo dictates load
A2) 6-8 KB weighted FFE Split Squat
@31X1, back knee touches ground, lose tension at bottom
rest :30 between legs
A3) 20 Weighted glute bridge on ground with pause at top
rest 1:00-1:30 x 3 set
B) 3 rounds , Move with a purpose
1:00 Row for Calories
30sec rest/transition
1:00 Single arm KB/DB thruster , switch arms every 5 reps
30sec rest/transition
1:00 burpees
1:00 rest/transition
C) Core
10 KB half get ups , 5 per side
1:00 plank KB drag
rest as needed x 4-5 sets
D) Armor
20min EMOM
MIN 1: 10/7 cal AD
MIN 2: 30sec push press (75/55)
Min 3: 30sec front rack lunges (75/55)
Min 4: 60DU
MIN 5: rest