Accessory #1
3 Sets:
- 15 Plate Pinch Bench/Floor Press
- 12 Hammer Bicep Curls
- 15 Rower Hamstring Slides
- 0:30 Hollow Hold

Accessory #2
3-4 Sets:
- 15 Band Pull Aparts
- 12 Dumbbell Side Raises
- 15 Banded Side Steps (each side)
- 0:30 Side Plank (each side)

Accessory
3 Sets:
- 20 Banded Side Steps (each side)
- 20 Band Pull-aparts
- 1 minute Plank

Conditioning
For time:
2 Rounds:
- 15 Ball Slams
- 20 Push Press (115/80)
- 400m Run
Then, 2 Rounds:
- 15 Ball Slams
- 20 Front Squats (115/80)
- 400m Run

Accessory
3 Sets:
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 1 minute Wall Sit
- 1 minute Plank

Conditioning
19 minute EMOM:
1st minute = 20 Box Jumps
2nd minute = 20 Dumbbell Snatches (50/35)
3rd minute = 20 Clam Crunches
4th minute = 20 Ball Slams (20/14)
5th minute = Rest

Accessory
3 Sets:
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 20 Sit-ups

Conditioning
”DT”
5 Rounds for time:
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)

Strength
Strict Pull-ups:
- 7 x max reps

Accessory #1
3 Sets:
- 16 Alternating DB Z-Press (8 each side)
- 16 Contralateral Reverse Lunge (8 each side)
- 24 Band Pull-aparts

Accessory #2
3 Sets:
- 15 Bicep Curls
- 15 Single Leg Glute Bridges (each side)
- 30 seconds Hollow Hold
- 30 seconds Bicycles

Strength
Strict Pull-ups:
- 6 x max reps

Accessory #1
3 Sets:
- 12 Dumbbell Front Rack Step Back Lunges (each leg)
- 7 Renegade Rows (each side)
- 30 seconds Hollow Hold

Accessory #2
3 Sets:
- 9 Kettlebell Suitcase Deadlift (each side)
- 15 Weighted Glute Bridges
- 20 Band Pull-Aparts
- Ring L-Sit (max effort)