Foam Roll Adductors x 30s each then,
3 Rounds :
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.

EMOM 6: 3 Front Squats @75-80%.
– No Pause this week
right into
EMOM 3: 5 RDLs @same weight as Front Squat.

AMRAP 20 in teams of 2:
0:00-10:00
Max 1 lap Trips of Farmer Carries (70, 53)

10:00-15:00
Max Rounds of:
20 Goblet Squats (70, 53)
20 Russian KBS (70, 53)
20 Hollow Rocks

15:00-20:00
Max Rounds and reps
10 Front Rack Reverse Lunges (total) (115, 75)
10 Burpees

Split work right down the middle.

Score total rounds completed.

7-10 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling