Strength (LEGS AND CORE)
4 Rounds
8 Slow Eccentric Plate elevated Goblet Squats
20 Bodyweight reverse lunges
14 Alternating Dumbbell Plank Pull Thrus (Left and right = 2 Reps)
Scoring: Checkbox
Metcon
EMOM x 21
Min 1 9/6 Calorie bike or 12/10 Calorie row or 50 sec of work
Min 2: 5 Kettlebell Swings + 5 Alternating goblet lunges
Min 3: 30 Mountain climbers to Plank hold till 50 seconds
Scoring: Checkbox
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