Warm-up:
90/90 Hipswitch
10 Cat cows
10 Firehydrants
10 Kettlebell Deadlift
10 Kettlebell Swings
10 Goblet Squats
10 Seal to down dog
Wrist Prep
Strength: WEEK 4
Every 2:15 x 7
2 Front Squats at 80-90%1RM
1 Back Squat
Moana: (16 min cap)
1000m/800m Buy in Row or 60/48 Cal bike
Into..1 Round
75 Wallballs (20/14)
75 Alternating Hang Dumbbell Snatches (50/35)
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