A: Core prep
3 x
20 heal overs
20 slow knee tucks
1 min plank
B:Bench and Back squats
1x10 at 50%
1x8 at 60%
1x8 at 65%
1 AMRAP at 70%
C:Mobility
A: Core prep
3 x
20 heal overs
20 slow knee tucks
1 min plank
B:Bench and Back squats
1x10 at 50%
1x8 at 60%
1x8 at 65%
1 AMRAP at 70%
C:Mobility
Every 10 minutes x 4 rounds 2 rounds of
10 shuttle runs (80 feet = 1 shuttle run)
40 feet of burpee broad jumps
80 feet of lunging with one 50lbs/35lbs DB on your back
*score is slowest round