052617 - Friday

A. Front Squat tempo 3221 4x5  rest 2min

B1. DB Bench Press tempo 30X1 3x6 rest 1min
B2. Ring Puch Up tempo 30X1 3x6 rest 2min

5 Rounds NFT
45sec Hollow Hold
12 Band Good Mornings tempo 33X1
10 GH Hip Extension tempo 3310

10min AMRAP @80% Effort
30 cal bike
15 box step ups 50#
10 GH Sit Ups
Rest 3min
x2