Warm-up
3 sets
20 SU
100m jog
10 Cossack Squats
Rest :30
then..
DB C&J Progression
Metcon
Metcon (3 Rounds for time)
E5MOM for 3 sets
20/15 Cal Bike
60 DU
20 ALT DB Hang C&J (50/35)(Rx+ 70/50)
Accessories
E2MOM for 3 sets of each
Station 1: 60-90 sec Plank
Station 2: Barbell Bent Over Row x 8
Station 3: Plate Pinch Hold x 60 sec
Bent-Over Row (3×8)