A.1

4 Rounds
8 Deadlifts
:30 Superman Hold

A.2

21-15-9 Deadlifts #225/#155
Run 400m

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3 Rounds
Run 400m
12 Burpees

A.3

3 Rounds
1:00 Plank
:30(e) Side Pillar

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A.1

5 Rounds
3 Bench Press
12 DB Fly

A.2

16:00 EMOM
Minute 1: 6-8(e) Alt Front Rack Reverse Lunge
Minute 2: 10-12(e) SA DB Row
Minute 3: max Strict Dips/Push Ups
Minute 4: Rest

A.3

4 Rounds
:15 L-Sit
10(e) Teapot

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A.1

5 Rounds
3 Bench Press
10(e) DB Row

A.2

4 Rounds
50 Lunge
15 Ring Rows
12 Toes to Bar
9 Push Press #115/#85

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