WARM-UP

2-3 RNFT
10 Seated Lateral DB Raise
6 R/L KB RDLs
20 Hollow Hold Flutter Kicks

PART 1

2 RM Floor Press (No Bounce)
8 Seal Rows @ 3111
:30 Sec Dual Goblet Wall Sit Hold

PART 2

“THE GUNKS”
(W/ A Partner Break IT Up However You See Fit)

2 Rounds
1 Mile AB
200 DUs
30 Push-Ups Off DB
40 DB Deadlifts 50/35
50 Pull-Ups

Modify
Single-Single Double X 50
Half Reps Or BW Yates Row

or

CF HIIT
1030AM Class

10 sets
0:30 on / 0:30 rest
Max row/bike/ski

A. Partner AMRAP
1 round
5 pull-ups
10 push-ups
15 squats

B. Plank/hollow hold (0:30 if not whole time)