A. Front Squat tempo 30X1 4x5-8 rest 2min
B1. DB Bench Press tempo 30X1 3x6-8 rest 1min
B2. Ring Puch Up tempo 30X1 3x6-8 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 Wtd Box Step Ups 50#
12 V-Ups
Rest 3min
x2
