4 sets:
6 Kneeling KB halos e/direction and on each leg (24 reps total)
12 weighted rings rows

AMRAP in 11 Minutes:
5 Pullups
10 Pushups
15 Squats
10 Deadlifts (185/135)
5 Bar Facing Burpees


5 sets:
3 Bench press at 85% of last weeks 3RM
Max hollow position chin over bar hold b/n each set

Singe arm KB OHS: 5 sets of 5 e/arm working to heaviest load for the day

4 min. tabata:
free-standing tripod position hold

5 sets at a steady pace: 8 HSPU + 4 strict HSPU
*your connection from hip to shoulder shouldn’t change between the two

Midline – After
4 sets:
10 e/arm single arm lateral raise
45 sec. plank hold
10 bent reverse flies
45 sec. reverse plank hold (face up pushup position)

Allen Core Fitness

Warm up 

4 sets:
20 glute bridges add banded tension as able
15 hollow rocks
20 bent over rows building in weight each round
15 L sit ( partner can assist by lifting feet ) 


7 sets every 3 min:
12 bench press 50 %
100 ft farmers carry AHAP
12 burpees 

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