WARM-UP

2 Min Bike/Row
Glute/Hip Mobility

2 RNFT
3 R/L Half Kneeling DB Windmills
6 R/L Hollow Floor Press
20 Banded Hip Extensions

PART 1

15-20 Min AMRAP NFT
2 RM Deadlift
10 DB Curl To Press
20 Alt Windshield Wipers

PART 2

“MAMA COCO”

16 Min CAP
100 DUs
50 HSPU
40 Deadlifts 225/155
30 Bar Facing Burpees
50 DUs
25 HSPU
20 Deadlifts
15 Bar Facing Burpees

Modify
2x Singles
DB Push Press Or HR Push-Ups
Lighter Or Trap Bar