Warm up:
2 min machine
90/90 hip openers
2 sets
20 High knees
10. Cossack Squats
10. Kang Squats
10. Jumping Airsquats
5. Walk outs
2 sets
5 Empty Bar Front Squats
5 Empty Strict press
5 Empty Bar Thrusters
Metcon: (30 min cap)
5 Floors Run or 400m Run Air runner
10. Thrusters (115/75)
Midline Finisher: 3 Sets
20 Plate Russian Twist
10. Plate Overhead Situps
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