Warm Up

400M RUN

LOW PLATE PUSH
SIDE PLATE PUSH (10L/10R)
10 WALKING LUNGES
10 WALKING FIGURE 4
10 WALKING QUAD PULLS
10 INCHWORMS

Strength - BACK SQUAT

5 X 3 @ 75% OF YOUR 1RM

Strength A - DB WALKING LUNGES

2 X 20 (10R/10L)

GUYS 35
GIRLS 25

Strength B - BANDED GOOD MORNING

2 X 20 BANDED GOOD MORNING

WOD - EMOM 15 WOD

EMOM FOR 15 MIN

EVERY MINUTE ON THE MINUTE

-5 WALLBALLS
-5 BURPEES
-5 KB SWINGS

EXTRA CREDIT

100 ABMAT SITUPS
100 RUSSIAN TWISTS