| A. DB BOR 5 – 5 – 5 – 5 – 5 (ea arm) |
| B. 9:00 AMRAP |
| 50 GHD Sit-ups (75 Ab Mat) |
| 50 Burpee Box Jumps |
| *Max T2B in any time remaining |
| C. 4:00 EMOM – :40 Alt b/t side and delt plate raise |
| D. NFT – 2 x 20 GHD Hip ext (superman with :02 pause) |
| A. DB BOR 5 – 5 – 5 – 5 – 5 (ea arm) |
| B. 9:00 AMRAP |
| 50 GHD Sit-ups (75 Ab Mat) |
| 50 Burpee Box Jumps |
| *Max T2B in any time remaining |
| C. 4:00 EMOM – :40 Alt b/t side and delt plate raise |
| D. NFT – 2 x 20 GHD Hip ext (superman with :02 pause) |