Warm Up
400m Row/600m Bike
20m Emu walk
20m Broad Jump
10 Squats
10 Inch worm
10 Good Mornings
Strength
3x8 Front Squat (15mins)
50% of 1 RM
Metcon (25mins)
For Time
21-15-9-15-21
Front Squat 40/25
Burpee
Rest 2min
21-15-9-15-21
Deadlift 40/25
Cal
Cool Down
Happy Baby
Pigeon
Up/Down Dog
Cat/Cow
Couch
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