A1) 6-8 Box step downs @30X1 , per leg, weighted or unweighted rest 30sec x 3 sets
A2) 6-8 Good Mornings @30X1 , rest 1:00 x 3 sets
B1) 3-5 HSPU Negative @50X1 rest 30sec x 3 sets
B2) 10-15 T2Ring , rest 1:00 x 3 sets
C) 3-4 Rounds NFT or 15minutes
200m row
8/8 Single Arm KB Deadlift Tough
20 Plate OH Walking lunges
45sec -1:00 Ring FLR Hold **Top of plank hold**
D) Core 4- 5 sets
200ft Dual KB Front Rack carry
30 sec star plank per side
E) Armor
4 rounds @ steady pace
2:00 row
2:00 Bike
200m run