| Warmup 3 sets of 10 Sumo RDLs–4 second tempo each rep on the way down 10 3-point rows/arm Then get the workout movements warmed up |
| Workout 5:00 AMRAP 10 Front squats 75/55 5 dball over shoulder 100/70 3 burpee strict pullups rest 2:00 x 3 sets RX+ 3 RMU instead of rows |
| Cooldown 1:00 couch stretch 1:00 sciatic nerve flossing/side 10 cat/cows |
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