5 Sets:
Seated DB Press: 5×5 working to 5RM
Bent Over KB Row: 5×8 Across

For Time:
100 DB Thrusters (45s/25s)
Each break = 100M Run

*Scale as needed, should be able to do 20-30 reps on first set.


FS: 10 min. to find 2rm w/ 3 sec. hold in bottom of 1st rep

3x through, rest as needed
10 ft HS walk to wall w/ 30 sec. hold
20 ft. HS walk to wall w/ 20 sec. hold
30 ft. HS walk to wall w/ 10 sec. hold

2 sets
20 GHD situps + 20 GHD hip extensions

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