A. q(3:00) x 6
DL
5-4-3-3-2-2
*75,80,85,85,90,90%
B. q(8:00) x 3
40/32cal Row
30 BJO
20 single DB HCJ
10 DL 275/185
*Cap rounds at 6:00
*Moderate-Heavy DL, select a weight you can complete the desired reps within 2 sets each round
03 07 23
A. 5 RFT [15]
20 ABMSU or 10 GHDSU
20 kHSPU, 10 sHSPU or 10 sPress (DBs or Fat Bar)
*pick a number/weight on the press you can complete the desired reps within 2-3 sets each round
B. q(1:00) x 20
Min1: 60 DU
Min2: 15 Banded Pallof Press (Left side)
Min3: 8 DB Bulgarian Split Squats (each leg)
Min4: 15 Banded Pallof Press (Right side)
03 06 23
A. q(2:00) x 10
@0:00: 3 BS
@2:00: 3 FS
*start at 70% of 1 RM FS and finish around 85%
B. AMRAP [10]
3 Double DB FS + 3 Lateral DB Burpees + 3 CTBPU or PD
*add 3 reps each round (333, 666, 999)
C. 3 RFQ
10 Chest Supported double DB Rows
10 Single DB external rotations (each arm)
10 Empty Barbell curls
Extra: 4 RFQ
Supine Y-T-W shoulder work
*1:00 on / 1:00 off
*Use 5 or 2.5lb plates