Warm up:
5L/R Kick overs to crab reach
5L/R WGS
20Y Low bear crawls
20Y Butt kickers
20Y High Knees
60s Fast Feet
COTD: 20 min
7/12c Bike
40Y 2KB OH carry/ 2 KB Front rack suitcase carry
8 Burpee box jumps
20 Russian twists
21,15,9
DB Thrusters
Hanging leg raises
DB Rows
Strength: 3-4 Rounds
6-10 Goblet squats
8L/R DB Bicep curls
8L/R Rear delt raises
6-10 KB Deadlift
Cash out:
100 Pulsing squats
100 BW lunges