Prep
3 Sets
Bottom of squat Hold x 20 sec
Reverse bear crawl x 50ft
Plank x 20 sec
Glute Bridge x 10 reps
Side plank x 20 sec per side
Essentials
A.
12 min Emom
Back squat x 1 rep
Start moderate and build to heavy by minute 6 and then hold heavy the last 6 minutes
B.
6 sets
1min
Thruster x 10 reps
Dual Dumbbell Push Press x Amrap Remaining Time
Rest 2 min
Fitness
A.
12 min Emom
Back squat x 1 rep
Start moderate and build to heavy by minute 6 and then hold heavy the last 6 minutes
B.
6 sets
1min
Thruster x 10 reps 95/65
Handstand Push Ups x Amrap Remaining Time
Rest 2 min
RX+: strict HSPU