Warm up:2 min machine
15/side Banded TKES
20 90/90 Switches
20 Alternating Deadbugs
10/side Fire hydrants
10/side Cat cows
5 downward dog to upward dog
1RD10 PVC Kang Squats
6/side PVC Lateral Lunges
6/side Pvc Back rack reverse lunge to kick ups
10 Pvc Jumping air squats
Strength
Warm up:1x8 @40-50%1RM
1x6 @60% 1RM
Every 2:30 x5
6 Back Squats @78-80% of1RM
Metcon
Every 2 min x 8 sets (20 min including Rest)
2nd Floor Run
Even: Max Double Dumbbell Burpee Deadlifts (50/35)
Odd Max Wall Balls (20/14)Rest 30 sec between sets
Scoring: Total Reps
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