Warm-up: 10:00 Amrap

10/7 Cal Bike + 5 Pushups + 10 Ring Rows + 5 Light Deadlifts

Strength: 20:00 Amrap

2 TnG Deadlifts

8/8 DB Bent-Over Row

12 DB Sit-ups

:40 Hollow Hold

*Start Deadlifts around 80-85%, may anchor feet on sit-ups in order to go heavy

Conditioning: E5MOM for 15:00

20/15 Cal Row

15 Pushups

20 DB FR Reverse Lunges 

10 Alt DB Devil’s Press

*4:00 Cap each round

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