WARM UP
3 Rounds | 8 Min Cap
7.7 x Knight to Hamstring
12.12 x Side Plank with Abduction (2020)
8 x Overhead Squat (2210)
TRAIN
2 Rounds
12 x Sandbag Squat RPE 8 (2020)
30 Sec Rest
15 x Dumbbell Prone Hamstring Curl RPE 8 (20X0)
30 Sec Glute Bridge Walkout RPE 7
90 Sec Rest
PERFORM
For Time | 20 Min Cap
10-1
Dumbbell Forward Lunge e/s at 20/15/10kg
Burpee
–
No Rest
–
20-2
Wall Ball at 10/7kg
Erg Cals