1.Warm up

Air Bike

Walking Lunge

 

2.Mobility

3 Round

60s Frog Stretch

30(15/15) Fire Hydrant

 

3.Skill

Front Sqaut & Lunge

 

4.METCON

Fot Time (9min cap)

15-12-9 Push Press (95/65)

20-16-12 Front Rack Lunge

 

5.Strength

Front Squat

2 x 5