5 Oct 2025

A. 4 Sets:
6 Bent-Over Barbell Rows
30s Hollow Hold
Rest as needed.

B. EMOM 15 Alternating Minutes:
Min1: 16 DB Front Rack Lunges
Min2: 40s Plank Hold
Min3: 5 Strict or Weighted Pullups

Scores = Bent-Over Barbell Row Load; DB FR Lunge Load