WARMUP

2-3 Rounds 
10 Bench Elevated Glute Bridges 
5 Tempo Pull-Ups 
10 HEAVY KB Shrugs 


PART 1 

15-20 Min Clock

25ft Yoke Walk 
6-8 R/L Single Arm DB Row W/ :4 Sec Negative 
10 Tuck Crunch + V-Up Or 20 Tuck Crunch


PART 2 

10 Min AMRAP
30 DUs 
6 Front Squats 155/105
9 HSPU

-Modify
-Pike Push-Ups
Or 
-6 Dual DB Push Press 50/35