AM
A. Bar / Ring MU Practice.
B. HSPU. 5 x 1->3 Unbroken Ladders not for time (hands on 10s IF possible) (1 reps)
C1. 30 Shoulder to Overhead 55# for time. 30 sec rest ( 43s, 41s, 41s)
C2. 20 Burpees for time. 1 min rest (1:15; 1:25; 1:14)
C3. 10 Burpee Pull Up for time. 3 min rest. x3 (1:05; 1:25; 1:14)
PM
A. Front Rack Rear Foot Elevated Split Squat. 7-9 reps @ 42x1. 60s rest between legs. x4
(15#, 35#, 45#, 55#)
B. Double Arm KB/DB Single Leg RDL. 12-15 reps @ 30x1. 90s rest between legs. x3 (15#)
C. Reverse Barbell Walking Lunge. 20 continuous steps. 2 min rest. x3 (35, 45, 55)
D. Single Leg Back Extension. 4-7 reps @ 3022. 45s rest between legs. x3
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