Mon

EMOM x 8

1- 15/12 Cal Row

2- 5/5 Single Arm DB Thrusters (any weight)

*rest 2 min

EMOM x 8

1- 15/12 Cal Row

2- 8 Alternating DB Squat Snatches

Acc:

3 x alternating

10 GHR (Glute Ham Raise)

:30 sec Superman hold with pvc