3 sets not for time:
16 Alternating Step Ups
20 Second Star Plank per side
10 Hollow Rocks
A: Back Squat build to a 1RM for the day. Take up to 15 minutes.
B: Back Squat take 85% of today’s 1RM and perform a single AMRAP unbroken set at a strict tempo of 30X0 (absolutely no pauses).
C: EMOM for 20minutes
1st – 10 Alternating DB Reverse Lunges (tough weight)
2nd – Row 10 Cals
3rd – 10 Toe To Bar
4th – 14 Alternating DB Curls (Choose a moderate weight)