thursday

Warm-up

EMOM x 9 MINUTES
MIN 1 - :45 Bodyweight Good Mornings*
MIN 2 - :45 Push-Up to Pike
MIN 3 - :45 Single DB Bent Over Row

*Add Single DB for 2nd + 3rd rounds.

Metcon

​3 SETS FOR QUALITY
AMRAP x 6 MINUTES
10 DB Floor Press (50/35)|(35/20)
8 Strict Pull-Ups
6 Sumo Deadlifts (Athlete Choice, Heavy)

-Rest 2:00 b/t AMRAP's-

(Score is Rounds + Reps)

Finisher

​FOR TIME
100 Single DB Glute Bridges*

*DB rests on the hips.