400m Easy jog, into:2 Rounds of:10m High knees10 Air squat 10m Bum kicks10 Sit-ups 10m A-skips10 Walking lunges
3 Rounds for time:400m Run30 Air squats25 Sit-ups20m DB Front rack lunge 2 x 15/10kg - 35/25lbs 15 DB Ground to Overhead 2 x 15/10kg - 35/25lbs12/8 cal bike
TC = 25 min
12 min EMOM:Min 1: 15-20 Banded hamstring curlsMin 2: 30-40 sec Elbow plank Min 3: 5-8 Post assisted sissy squat Min 4: 15-20 Band pull aparts