FBB (15-20 min) 3 sets 8/side Goblet Bulgarian Split Squat with 5 sec hold on the last 12 Elevated Glute bridge on Bench (BW) 100FT Farmers carry HEAVY each set 3 Sets 8-10 Chin-ups 12 Double Dumbbell Row 20 Tricep Dips each set Scoring: Checkbox EASY MONOSTRUCTURAL WORK (EMOM x 15) Min 1: 5 Burpees + 8 Shuttle runs Min 2: 12/10 Calorie Row Min 3 :10/8 Calorie bike Scoring: Checkbox
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