A. General Warm up:
– 5 cobra push-ups to down dog
– 5 table top bridges
– 5/side table top bridge rotations
then
2 sets –
– 10 no-push-up burpees
– 10 weighted good mornings
– 10 hollow rocks

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B. Complete the following for time steadily (16 min CAP):
– 30 alt. weighted (plate) box step-ups @ 45/25; 25/15 (aTT home: Only 1x DB; weighted bag)
– 30 T2B/K2E/v-ups or tuck-ups (aTT home: v-ups or tuck-ups)
– 10 KBS @ 32/24kg; 24/16kg (aTT home: DB swing; weighted good mornings)
– 20 alt. weighted box step-ups
– 20 T2B/K2E
– 20 KBS
– 10 alt. weighted box step-ups
– 10 T2B/K2E
– 30 KBS

C. 8 min circuit “AMQUAP”*:
– 20m plate zercher carry (10m out + 10m back; aTT home: 80 marches in place with DB or weighted bag/tray)
– :20 sec per side 1-arm front plank hold (elevate to incline as needed to preserve integrity of the movement)
– 20m single arm KB farmers carry (aTT home: weighted grocery bag, DB, pinch grip plate carry)

*Try to use the same plate and KB in part C as you used for part B.
AMQUAP: As much QUALITY as possible.