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Warm-up 500 M Row or 1000 M Bike
2 Round
10 Air Squat
5 Warrior Squat
10 Cossack Squat
5/Side Single Leg Glute Bridge
2 Round (light KB)
10 Russian Swing
5 Goblet Squat
10 Goblet Reverse Lunge
5 Tempo Goblet Squat (4 sec down, 4 sec up)
1 Round
5 Strict Press
5 Good Morning
5 Back Squat
5 Tempo Back Squat Strength Tempo Back Squat (8 x 2 @ 75% of 5 RM. 2 Min Intervals) Metcon Metcon (Time) 3-6-9-12-9-6-3
Hang Squat Clean (135/95)[165/115]
Burpee Over Bar
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