Every 3:00 for 4 rounds:
6 strict press
3 reps per side, half Turkish get-up
1-2 warm-ups + 3 heavy sets across:
8-10 dumbbell floor press
8-10 reps per arm single-arm dumbbell row @20X1
3 sets:
AMRAP-1 chin-ups, rest 60 seconds between sets
3 sets:
20 reps per side, side plank dip
30 seconds rest between sides
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12
20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –
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