If you are only training once today, pick two things to do.
Warm up - hamstring smash (2 min each side), elevated pigeon (30 sec each side) then, 2 rounds of: couch stretch 30 seconds + 10 shoulder rolls + kip swings + ankle mobility + 15 air squats varying stance width.
A) Back Squat: Work to a Heavy 3x3 then drop to 60% of that and do a set of 20
B) Alternating Minutes x 20 minutes
Odd: 40 Second Bike Erg
Even: 1 Round of “Strict Cindy”
C)Every 2:00 x 10 Rounds
15 Wall Ball 20/14#
30 Double Unders
6/4 Bar Muscle Ups
D) For time:
1000m Run
1000m Row
100 GHD Sit Ups
1000m Row
1000m Run