A: Core Prep
9 min EMOM
1.40 sec plank
2.15 V-ups
3.30 sec hollow body hold
B: Deadlifts -1x10 at 50%, 1x8 at 60% and 3x6 at 70%, 1x4 at 72.5%
C: Alternating DB bicep curls 3x10 (per arm)
D: AGOQ #5
27-21-15-9
Cal row and thrusters
A: Core Prep
9 min EMOM
1.40 sec plank
2.15 V-ups
3.30 sec hollow body hold
B: Deadlifts -1x10 at 50%, 1x8 at 60% and 3x6 at 70%, 1x4 at 72.5%
C: Alternating DB bicep curls 3x10 (per arm)
D: AGOQ #5
27-21-15-9
Cal row and thrusters
A: 2 mins on x 1
12 front squats 115/85
6 RMU
12 push press
6 bar hop burpees
Rest 3 mins
B:1:30 on 1:30 off x 3
8 front squats 115/85
4 RMU
8 push press
4 bar hop burpees
Rest 3 mins
1 mins on 1 min Off x 4
6 front squats 115/85
3 RMU
6 push press
Rest 3 mins
30 sec on 30 sec off x 5
6 front squats 115/85
3 RMU