WARM UP

2 Rounds | 7 Min Cap
8 x Inchworm
8.8 x Single Leg Glute Bridge
10.10 x Side Lying Plate Raise

TRAIN

3 Rounds
10.10 x Single Arm Kettlebell Lateral Lunge (20X0) RPE 7
30 Sec Rest
10 x Rower Hamstring Curls/Prone Banded Hamstring Curl (2011) RPE 7
90 Sec Rest

PERFORM

8 Min AMRAP
15/12 Cal Erg
12 x Dumbbell Deadlift at 22.5/15/10kg
9 x Dumbbell Hang Clean
6 x Dumbbell Front Rack Lunge

2 Min Rest

6 Min AMRAP
12 x Air Squat
6 x Burpee Box Jump