Warm up - couch stretch, pigeon stretch, twisted cross stretch, leg swings, calf/ankle stair stretch, 4 x 50yd strides w/5 air squats before each stride
Squat: 10@60% 8@65% 8@70% 8@75%
4 Rounds for time
800m Run
3 Rope Climbs 15’
12 Sand bag over shoulder
Rest as Needed
8 Rounds (1:1)
9 Deadlifts #275/195
12 Burpee to Touch
15/12 Calorie Echo Bike