Accessory work

Every 90 seconds, for 18 minutes (3 sets of each)

Staiton 1 – Back Squat x 6 reps (Try using the Transformer Bar on the Safety Bar Squat Setting of 2B)

Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps

Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps

Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps

Conditioning

Complete as many rounds and reps as possible in 12 minutes (AMRAP 12) of

4 Dumbbell Hang Power Cleans

8 Dumbbell Front Squats

12 Alternating Lunges with Dumbbell Farmer’s Carry