:50 Sec Easy
:10 Sec Hard
5/5 DB Windmill
5/5 DB Single Leg deadlift
5/5 Sweat Shrugs
A. Lunge Flow
B. Hip – Flexion – Hinge
C. Shoulder – Front Rack
Deadlift – Rest as needed between sets
9 x 3, 1 x 3+ @ 62.5-67.5%(3+ RIR on last set), EMOM
– Choose a weight within the % range (62.5-67.5%) that you could do 6+ reps with, then stick with it for all the sets.
– The final set is a “+” set = AMAP with good form.
– Intent. The weight should feel almost too light at first and allow you to push for a big final set.
100 m 2X KB Farmer Carry after each Set (AHAFA)
Box Jumps 24/20
20 Russian Twist
1 min Plank w weight