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
12.12 x Dumbbell Front Rack Lunges (20X0) RPE 8
1 Min Rest
15 x Dumbbell Hamstring Bridge (20X0) RPE 7
2 Min Rest
PERFORM
6 Rounds | 18 Min Total
2 Min On | 1 Min Off
14/12/9 Cal Erg + 1 Cal Each Round
5 x Sandbag Complex at 50/40/30kg
Remaining Time: MAX Burpee