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5 Rounds
12 Dumbbell Shoulder Rack Deficit Split Squat, Right
12 Dumbbell Shoulder Rack Deficit Split Squat, Left
16 Banded Side Lying Clam, Right
16 Banded Side Lying Clam, Left
24 Alternating V-Up/Leg Raises
30 Seconds Side Elbow Plank, Right
30 Seconds Side Elbow Plank, Left
6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)