A1. Good mornings
5×10; 30×0 tempo; Moderate load; Rest 60s
A2. Glute-ham raises
5×6-8; 40×0 tempo; Rest 2 min

B1. DB reverse lunges
5×10, alternating; 20×0 tempo; Tough; Rest 60s
B2. Single-leg wall sit at parallel
5x30s/side; Rest 2 min

C. 4 sets:
1 min assault bike @ 85%
-Rest 30s
1 min row @ 85%
-Rest 30s
1 min yoke carry – tough
-Rest 90s
+
(Rest 10 min)
+
10 min AMRAP @ 85%:
10 box jumps, step down (24″/20″)
10 wall balls (20 to 10’/14 to 10’)
10 assault bike calories

D. Accumulate 2 min in bottom of ring push-up
+
Accumulate 2 min FLR on rings in external rotation w/ shoulder off of straps