1. Movement Prep/Activation
Crossover Symmetry or Banded 7's
-into-
3 sets:
45-Second Row (build in pace)
5 Hand Release Push-ups
10 Alternating V-Ups
5 Up Downs

2. Workout Prep
3 sets:
5/4 Calorie Row (build in pace)
5 Bench press (build in weight)
5 V-Ups

20 CAP

5 Rounds

15 Goblet Squat, 53/35 | 45/25#

15 Burpees

400m Run

RX+

70/53/35#

AMRAP 20

15/12 Calorie Row
15 Bench Press (135/95)
15 Wall Ball V-Ups (20/14)

AMRAP 20

RX
12/10 Calorie Row
15 Bench Press (95/65)
18 Alternating V-Ups

RX+
15/12 Calorie Row
15 Bench Press (115/75)
15 V-Ups
​​​​​

4 rounds:

• 10 Weighted Hip Thrust @ moderate weight
• 10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
• 10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats (each side)