Warm-up:
30 calorie row
10 Pvc pass throughs
20 walking lunges
https://www.youtube.com/watch?v=Py3YplW5GjM&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=18
2 rounds:
10 lateral lunges (light weight)
10 ring rows (easy enough to get chest ALL the way through)
5 back squats for load (warm-up)
Strength:
Back Squat 3-3-3-3-3
Find your 3 rep max
Metcon:
Complete as many rounds as possible in 10 mins of: Run, 200 m 8 Handstand Push Ups
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