Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

Every 4 Minutes x 4 Rounds:
50 Calories For Time   

Lepopäivä

ABS: 3 rounds of

10 Hollow rocks

15 Ab wheels

20 AMSU

Rest

BACK: 3 rounds of

10 Arch rocks

15 Reverse hypers on box

20 KB Deadlifts

Rest

Team of 2
Buy in 50 WB
Then, 20 rounds of
4 One arm Devil Press
6 DB box step over
8 T2B/K2E
10/8 Cal Row
You can only switch partner at the end of the rounds

TC: 35'

Kisaryhmän treenit

1 Power Snatch + 1 hang squat snatch
1 Squat snatch + 2 OHS
Back squat 5x3

EMOM for 4 rounds:
1) Russian twists
2) (Weighted) Plank hold
3) Ring rows
4) Rest

Banded Pull-Through: 100 reps for quality
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)