Strength
- Split Squats
- 3×8-10 ea leg AHAP
- Barbell bent over row
- 3×12-15 AHAP
- Side plank
- 3×20-30 seconds ea. Side
Metcon
- 5 rounds, 40seconds on/20 seconds off
- Calories Bike/Rower
- Kettle bell swing
- Double unders
- Goblet squats
Extra credit
- Foam roll extra credit