Warm up
2 rounds
2om Duck walk
20 China Abs
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
Strength (20min)
5x3 Back Squat
*90% of 1RM
Metcon
20 min EMOM
1/
20/15 Cal Row
2/
20 KB Swings
3/
20/15 Cal Ski
4/
10 Burpees
Cool Down
2 rounds
20 Leg swings 10/10
20 Good Mornings
20 Squat round arch
Warm-Up For Quality 2 Sets (8 Total Intervals) 40 seconds @ Each Station 20 second Transition - A Skips + B-Skips - Â Bird-Dogs w/ Pause...
Warm-Up: 10:00 AMRAP, For Quality 20  Bear Plank Shoulder Taps  5 Single Arm Kettlebell Push Press (Right) 15m  Bottoms Up Kettlebell...
Warm-Up: 4 Sets, For Completion :20 second Work :10 second Transitions between movements - Cardio Choice - Air Squats -  Inchworm...
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