EMOM x 10 MINUTES
MIN 1 - :45 Up-Downs
MIN 2 - 10 Bird Dogs + Max Quad Hold
MIN 3 - 7/7 Single Arm Ring Row
MIN 4 - :45 Slow Perfect Push-Ups
MIN 5 - :45 Strict Sit-Ups

EXTENDED WARM-UP

EMOM x 6 MINUTES
MIN 1 - :30 Hollow Bar Hang + Optional Movement In Time Remaining
MIN 2 - :30 Heels Taps Over DB + Optional Movement In Time Remaining

*Optional Movements...
Groiners
Good Mornings
PVC Pass Throughs
Slow Push-Up to Pike

(No Measure)

5 SETS FOR REPS
1:00 - Max DB Renegade Rows (35/20)|(20/15)
1:00 - Max Tuck-Ups
1:00 - Max DBL DB Russian Swing

-Rest 1:00 b/t Sets-

(Score is Reps)

KG DB: (15/10)|(10/7.5)

FOR RECOVERY

5:00 Foam Roll Lats + Glutes

(No Measure)