Strength
EMOM 10
1) 1 Strict Press + 1 Push Press + 1 Push Jerk (↑)
2) Prehab Movement
– 5 Cat Cows
– 10 Glute Bridges
– 15 Hollow Rocks
– 20 Deadbugs
– 25 Banded Pullaparts

Conditioning
For Time:
40 Calorie Row (FX: 30)
20 Toes to Bar (FX: Hanging Leg Raises OR 15 Toes to Bar)
40 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 125/85)
20 Toes to Bar (FX: Hanging Leg Raises OR 15 Toes to Bar)
40 Calorie Row (FX: 30)
*14:00 Cap
*RX+: Sub 11:00 / 12:00 (M/F target)