Warm up: 10 burpees and 500m run
Mobility: side lunges and squat warm up
Strength: squats – 10 on bar – 6 at 50% – 6 reps x 3 sets at 70%
18:00 AMRAP:
- 5 burpees
- 5/5 KB rows
- 5 KB swings
- 10 jump squats
- 20 opposite toe touch
Optional finish if you have time:
Bench press 3×3 board 9 rep burnout and a 1,000m row
