Warmup
bike 2min
row - 5 intervals of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work
Strength / Skill
"4x8 (70%)
Front Squat
DB Press
Metcon
Tabata time
3 rds of 4min 8x20/10
Wall Ball
rest 2 min
Pull Ups
rest 2 min
HSPU
