5 Rounds – For Quality (15 min cap)
4 Barbell Roll Outs
8 Barbell Bent Over Rows (manage weight for control and unbroken)
12 Reverse Barbell Lunges, 45lb plate height
Then…
15 Min EOMOM
1st Min: 10/8 Cal Ski
2nd Min: 12 Wall Ball Shots, 20/14
3rd Min: 12 Russian Twists, 20/14
Then…
6 min Finisher
2 min max wall sit
2 min max handstand hold
2 min max Hang
Virtual 6am/4pm
Single Leg RDL or Split Stance: 3 x 10-12
Single Arm HighPull: 3 x 10
Then…
AMRAP 13 Minutes
50 DU (modify w/singles or lateral jumping)
30 KB/DB Swings
10 Push-ups (3 sec tempo)