Warm up
20m Duck walk
20 China Abs
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
Strength (20min)
5x5 Back Squat
*60-70% of 1RM
*Superset with Bulgarian Split Squat
Metcon
20min AMRAP
500m Bike
15 HSPU
30m HS Walk
250m Row
30m HS Walk
15 HSPU
100m Run
Cool Down
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
20 Cat/ Cow
Comments