WARM UP

3 Rounds | 7 Min Cap
10 x Hip 90/90’s
10 x Hamstring Squat
8-10-12 x No Jump Burpee

TRAIN

3 Rounds
12 x Dumbbell Front Squat RPE 8 (11X0)
30 Sec Rest
10m Banded Forward Walks e/s
10m Banded Lateral Walks e/s
2 Min Rest

PERFORM

For Time | 16 Min Cap

24-20-16-12
Cal Erg
Wall Ball

No Rest

4-6-8-10
Sandbag Complex*
200m Run