Warm Up: EMOM x 5
30 sec: Jump Rope
20 sec: Mountain Climber or Plank
10 sec: Hollow Hold
4 SETS
10 DB Deadlift (35/20)
8 DB Lunges (front Rack)
6 Db Shoulder Press
-Rest as needed-
10-9-8-7-6-5-4-3-2-1
DB Front Squats
DB Bent Row
Bench Dips
*alternate between 100m row and 7/5 cal bike between rounds
Cashout: Friday Special
Get 100 reps in with the following moves; Shooters choice
Hollow Rocks
Tuck Ups
Curls
Tri Cep Ext
Glute Bridge