Warm Up
2:00 cardio choice
10 KB sumo deadlifts
10 KB good mornings
5/side KB hip hurdles
5/side KB Turkish sit ups
2:00 cardio



Primer
2 sets
OH carry x 100' (50 feet each side)
prone PVC lift offs
banded lat pull downs



WOD
"Heartache"
with a partner
8 rounds for time- split however you like
10 front squats 185/135 155/105 135/95 115/75
20 TTB or hanging knee raises
50 DUs or 100 single unders


Post WOD abs
3 sets
40 seconds on/ 20 seconds rest
plank up downs https://youtu.be/7lkTAaNWZj8
donkey kicks
straight leg sit ups
tall kneeling to standing- add weight in the front rack if you can
rest as needed before the next round