"Core Work Complex"

10 Rounds

3 V-Ups

6 Hollow Scissor Feet

9 Hollow Rocks

Rest as Needed BTW sets*


Bench Press

Build to Heavy Set of 6

4x4 @90% of 6 Rep


Alpha

Front Rack Box Step Up 5x5 (Increase load 5# from last session; 5# not 5#/side)

4 Rounds

Row 250m

5 Strict Supine Barbell Row

10 HSPU

15 D-Ball Lunges 150/100#