• WARMUP
  • Ido Portal Squat Warmup
  • Single Leg KB Deadlift 20 per leg
  • Bear Crawl x2 F/B
  • Duck Walk x2
  • Bunny Hops x2

  • STRENGTH
  • Back Squat 4×8@75%
  • Sets on clock
  • 0:00, 3:00, 6:00, 9:00

  • METCON
  • 7 min AMRAP 
  • 10 Front Rack Lunge Steps 155/105
  • 5 Strict HSPU