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 (2020)
30 Sec Rest
5.5m x Banded Forward Walks
5.5m x Banded Lateral Walks
2 Min Rest

PERFORM

8 Min AMRAP
8.8 x Alternating Single Arm Overhead Reverse Lunge at 22.5/15/10kg
16 x Wall Balls at 9/7 kg
16 x Supine Kettlebell Toe Touch

2 Min Rest

8 Min AMRAP
8.8 x Single Arm Kettlebell Front Rack Squats at 24/16/12kg
16 x Kettlebell Swings
16 x Air Squat