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
3 Rounds
12 x Cyclist Goblet Squat RPE 8 (20X0)
30 Sec Rest
15 x Rower Hamstring Curl RPE 8 (20X0)
90 Sec Rest
PERFORM
8 Min AMRAP
8 x Sandbag Squat at 50/40/30kg
8 x Air Squat
8 x Burpee Over Sandbag
–
2 Min Rest
–
EMOM x 9 | 3 Rounds Total
Min 1: 8.8 x Goblet Lateral Step Up at 24/16/12kg
Min 2: 12-18 x Wall Ball at 10/7kg
Min 3: 18/15/12 Cal Erg