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