Core: 3 rounds of: -Waiters carry x LZ or 2 x u/b per hand -Seated twist x 10-15 per side -Plate/DB Hollow tuck x 10-15

Conditioning Circuit - 3x6-7 mins at RPE 6-7 on/ 30 sec off: 1. Row x 5 / 8 cal. + DB Big Z-press x 8-12 (0-2 RIR) + DB Lateral lunge x 6...

Conditioning: 10 rounds (20 sec on @ 9/ 20 sec off) Bike/Row SA KB Swings *Switch rounds after every 2 stations