Short warm up today. We have a lot of work. This is a nice 20 minute grind with a moderate lift piece as part of it. Singles are fine. That will be your pacer. We’re looking to push the row and kb swings here and then concentrate on the 5 reps. Lots of lower body muscle building the last few days. Stick with it to see improvements in body composition and muscular endurance. Great work guys.

Part A

3 Rounds

2 Inch Worms

10 Russian Swings

5 Empty Barbell Good Mornings

Part B

4 Rounds

6 Floating Snatch Grip RDL 30X1

6 Lateral Box Step Downs Per side

20 DB Hip thrusts 50/35

Part C


15/12 Cal Row

15 American KB Swings 53/35

5 Squat Cleans 135/95

Performance: 115/80

Fitness: 95/65