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
5 mins on 2:30 mins off x 4
AMRAP pick up where you left off
12 Shuttle runs (there and back is one)
16 KBS 24/16
4 gym widths of Handwalking (20 feet only = 1 gym width)