Thursday
Warmup
5 rounds:
150m row
5 bottoms up kb press each arm
10 walking lunges
10 minute EMOM
Even: 10 Front Rack Lunges 135/95
Odd: 6 Front Squats 135/95
Rest/Setup
18 minute Amrap
800m run
60 Abmat Sit-ups
40 Double Push-up Burpees
200m Dumbbell Farmer Carry 55/35
Cooldown