Warm up:
5 Mini band side step
5 mini band ASQ
(Both around knees)
X2 (this is part of the 6 min)
5 Barbell GM
5 Tempo BSQ
10 Moving Planks
6min
Strength:
BSQ E3M +10lbs
3@72%
3@77%3+@82% (Max Reps)
“The Frighteners”
10 PCL/J (L)(95-115/65-85)
15 FSQ (L)
200m Run
13 Min AMRAP
Extras:
10 Min Bike (Recovery Pace)
3×15 GHD Sit Up