General Warmup
3' For Quality
Jumping jacks
Every 30s
3/3 RDL airplane
Mobility
5x per side: 10s Scorpion Hold
Specific Warmup
30s Reverse plank glute bridge
30s Push-up to Pike
30s Pause air squats
30s Inch worms
Strength
10' E2MOM
5-8 HSPU / Pike Push-ups / Push-ups
16 Bent over row*
If using one arm, perform 8-16/arm
depending on load
Workout
18' AMRAP
8 Renegade rows/side (or Bench dips / Push ups)
6/6 RDL with reach
60 sec wall sit
Accessory
McGill Big 3 (Link)
Curl up
Side Plank
Birddog