Warm up
2 rounds
2om Duck walk
20 China Abs
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
Strength (20min)
5x8 Back Squat
*80% of 1RM
Metcon
On a 20 min continuous clock
1/
20/15 Cal Row
20 Goblet Squat
2 min Rest
2/
20/15 Cal Bike
20 KB Swings
2 min Rest
3/
20/15 Cal Ski
20 weighted Zombie Sit ups 10/5
Back to 1/
Cool Down
2 rounds
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
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