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
16 x Hamstring March RPE 8 (2010)
30 Sec Rest
20 Sec Single Leg Hamstring Bridge e/s RPE 6
30 Sec Rest
20-30 Sec Copenhagen e/s RPE 7
90 Sec Rest

PERFORM

E4MOM x 4 | 16 Min Total

18/15/12 Cal Erg
2 x Sandbag Hang to Shoulder at 50/40/30kg
4 x Ground To Shoulder
4-8 x Single Arm Alternating Devils Press at 22.5/15/12.5kg
8-10 x Box Jump Over (24/20″)