Warm Up
100m Run
20m Emu walk
10 Squats
10 Inch worm
10 Banded Good Mornings
Strength
1RM Front Squat (15mins)
Metcon (30mins)
2X14 min EMOM
2min rest between rounds
1/Even minutes 10 Cal Bike/Row
Odd minute 6 DB Devil Press
2/Even minutes 10 Box Jumps
Odd minutes 10 KB Swings
Cool Down
1 min each
Happy Baby
Pigeon
Up/Down Dog
Cat/Cow
Couch
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