A) 16:00 Amrap

400m Run

5 Clusters (Clean + Thruster from the ground, DBs or BB)

10 Front Rack Reverse Lunges (same weight as clusters)

B) 15:00-20:00 Amrap (Minimum of 3 Rds)

10-15 Romanian DL (BB/DBs do not touch ground)

15 DB Sit-ups

20 Glute Bridges

:30 Superman Hold

C) 4 Sets

10 Upright Rows

10 Front Raises

10 Lateral Raises

Rest 1-1:30 B/T Sets

*Can be done with 2 DBs or SDB(SDB: 30 Reps R then 30 Reps L for 4 Sets)

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