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Warm Up –
2 Rounds:
300m Run
2 Lizard Lunges (per leg)
10 Hand to Hand Kettlebell Swings (per arm)
10 Goblet Squats with press out
10 Scapular Pull Ups

Skill/Strength –
1 Round every 4:00 for 20:00
3 Back Squat 75-90%1 RM
5 Kettlebell Split Squat – holding in rack (each leg) 42×0 tempo
5-10 Weighted Push ups

MetCon –
“Common Core”
4 Rounds for time:
100′ Overhead Walking Lunge (45/25lbs)
15 Knees to Elbows
Compare to 150319

Cool Down –
1:30 Pigeon pose (each leg)

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