6 min AMRAP:100m Easy jog 10Glute bridge5 Jumping squats10 Alt. Lunges
12 min EMOMMin 1: 8-12 KB Goblet squat Min 2: 8-12 KB Single leg romanian deadlift LMin 3. 8-12 KB Single leg romanian deadlift R
3 Rounds for time:400m Run50m KB farmer carry 1x32/24kg - 70/53lbs (5x10m)20m Sandbag walking lunges 30/20kg - 65/45lbs (2x10m)TC = 15 min.
6 min EMOM:Min 1: 15-20 sec Copenhagen Plank each sideMin 2: 15-20 Calf raises