A1) 4 Double Overhand Deadlift @3130 Tempo, rest 1:00, lose tension at the bottom, tempo dictates load
A2) 6-8 Weighted Split Squat @1511
back knee hovers just over the ground
rest :30 between legs
A3) 10 single leg glute bridge with pause at top / leg
rest 1:00-1:30 x 3 set
B) 3 rounds , Move with a purpose
2min AMRAP
8 Dual KB Front Squats
6 Strict Knees to Elbow
rest :30
2min AMRAP
8 Devil’s Press
6 Box Jump Step down
rest 1:00
C) Core
30-40sec Side Plank L and R
30-40sec Sorensen Hold
rest as needed x 4-5 sets
D) Armor
20min EMOM
MIN 1: 15/12 Cal Row
MIN 2: 8-10 DB Push Press
Min 3: 20KBS
Min 4: 100ft plate push
MIN 5: rest