Squat & pull strength + AMRAP + accessory
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 30X1
6 dual KB or DB bent-over rows
+
AMRAP in 10:00:
5 toes-to-bar
5 dual DB/KB squats
100′ dual DB/KB Farmer’s walk (2 x 25′ out & back)
*DB weight should be tough for the squats
+
3-5 sets:
10-15 glute bridges
:30 hollow rock – emphasis on low back pressed into ground