Warm Up:
:90/ side KB Ankle/Calf Smashing
Running Drills
Mini Band Walks
Strength:
3-3-3-3-3 BSQ
E3M
-Est 3RM
“Wild America”
3min AMRAP
DL
Hang Sqt CL
FR Lunge (R/L=1)
+1 Rep Each Round
1 min Rest
3min AMRAP
Max Calorie Row
X2 pick up where you left off
Suggested range 95-115/75-85
Extras:
4×10 Goblet Cyclist sqts
3×10 Glute hamstring curls
3×8 Back Ext
