Warm up
3-4 rounds of
10 Lunges
10 Hip bridges
10 Inch worms
10 banded pull through
10 Banded rows
Warm up and prepare for
Skill
12min E3MOM 4sets
6-8 Front squats, start at 50% and increase each round
10-12 KB/ DB Split squats, increase if from allows
Metcon
Teams of 3
For 20 min, relay style
Row 15/12 Cal
10 Ground to overhead 45/30kg BG: 20/15kg
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