| Lift In 10:00, find a fairly heavy (85-90% effort) CGBP Then every 2:30 for 3 rounds 10 @55% 10 @65% 10+@70% superset your build sets with 3×10 hip thrust @2022 |
| Workout 0:00 EMOM Min 1: :30 max pushups Min 2: :30 max cal row score is total reps Quarterfinals: wall walks instead of pushups |
| Mobility: 3 sets 10 banded IR/ER/side 1:00 lat foam roll |
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