Warmup:
3 sets
:30 arch hold
6 stepups 24/20 (no weight)
6 kip swings
Then 3 sets
5 dl up to workout weight
5 knees to elbows
Workout
5 RFT
7 DL 225/155
18/14 Cal bike
7 K2E
14 stepups 24/20 (no weight)
Rx+ 1 50/35lb dumbbell on stepups
Cooldown
10:00 of
2:00 easy cardio
1:00 foam roll
:30 hollow hold