5 Minutes Bike/Ski/Row/Run
–
2 Rounds | 10 Minute Cap
10 x Kneel to Squat
8 x Glute Bridge Walkout
10.10 x Knight to Hamstring

3 Rounds
8.8 x Dual Dumbbell/Kettlebell Front Rack Lunge
15 x Wall Balls
12.12 x Banded Glute Clam (2 Sec Hold)
1 Min Rest Between Round

E2MOM x 5 | 10 Mins Total
6.6 x Dual Dumbbell/Kettlebell Front Rack Lunge @24/16kg
12 x Burpees (Over Kettlebell)
–
3 Min Rest
–
E2MOM x 5 | 10 Mins Total
6 x Dumbbell/Kettlebell Squat Press @24/16kg or 22.5/15kg
14 x Box Jump @24/20″