Warm-up:
5L/R WGS
5L/R Hip opener
8 V-sit to roll over
20 Bear plank shoulder taps
8L/R Lunge w/twist
20 High knee walks
3 Rounds:
20s bike
10 Push ups
10 Squats
Conditioning: 22min (5min each circuit w/20s transition)
Circuit A:
8/11cal Bike/Ski
2×15 SA rope slam w/ 1 pull
6L/R SL push up
10 KB Swings
Circuit B:
8/11cal Bike/Ski
3L/R KB SA clean to squat
5 Burpee box jump
8 OH plate russian twists
Strength: 7-10min
5L/R Weighted push-up plank walks
8 Lying DB press w/banded abs
40sec squat hold-get low (advance use weight)
30Y Banded sprints w/partner
Burnout: 4 mins to complete: Push to see what time you can get.
600m row