Mobility-Hip Openers, Banded Ankle, Banded Shoulders
Warmup-Amrap 8
Row/AD 12/10 Cals
8/ea Single Arm Strict Press
5 Empty Bar Thrusters
10 GHD Hip Extensions
A) Intervals: HSPU and Thrusters
0:00-2:00-max HSPU
*Rest 2 min
4:00-6:00 max Thrusters (95/65)
*Rest 2 min
8:00-9:30 Max HSPU
*Rest 2 min
11:30-13:00 max Thrusters (95/65)
*Rest 2 mins
15:00-16:00 max HSPU
*Rest 2 mins
18:00-19:00 max Thrusters (95/65)
*Score Total Reps of each lift
B) Accessory: Pulling
RDL’s 3×10 *Increasing