D6

Warm Up
2 min row/bike/ski

3 sets
10/10 90/90 with hip extension
6/6 Worlds Greatest Stretch

Strength
Back Squat 3×12 @20X1
10 RPE 3-5
12 RPE 7
12 RPE 8
12 RPE 9

after each working set mx pull up @benchmark

Accessory
2-3 sets
8/8 RFE Split Squat Single Weight
10/10 Elevated Side Plank Lift Off

Conditioning
For Time
30 Hollow Rock
30 Switch Lunge
20/24 Cal Row/Ski

rest 30

24 Hollow Rock
24 Switch Lunge
24/18 Cal Row/Ski

Rest 30

18 Hollow Rock
18 Switch Lunge
18/12 Cal Row/Ski

Rest 30

12 Hollow Rock
12 Switch Lunge
12/9 Cal Row/Ski

Score = Total Time

Cool Down
1-2 sets
:30 Each
Toes Elevated Jefferson Pulse
1/2 Kneeling Hip Flexor
Elevated Pigeon