A. AMRAP 6:

10 DB Alternating Renegade Rows(total)

10 DB Presses

10 DB Front Squats

Find constant pace and flow through workout. Inhale nose eccentric, exhale mouth concentric.

B. 4x:15s Work/:15s Hold(2:00min total): Pec Deck

C. 1 Set: Cover 40m UB with the following pattern:

SB Lunge L + SB Lunge R + SB Squat Shoot for 33-50% BW SB.

D. EMOM 8(4 Sets):

Even: 5 (Weighted) Ab Wheel Roll-Outs

Odd: 5 Side Delt Raises + 5 Rear Delt Raises + 5 Biceps Curls

E. Find 1RM Stone Lift

F. 2 Sets of: 10 Active Straddle + :10s Hold Start from Box, Bench or Block if needed.