- WARMUP
- 1 min AMRAP
- Bear Crawl/Crab Walk
- 800m Run
- 1:00 Lizard Each Side
- 10 Squat Jumps
- 10 Lunge Steps
- 10 Slow Empty Barbell Deadlifts
- STRENGTH/SKILL
- 5 Sets KB Rack Lunge
- 14 Alternating KB Reverse Lunge
- (Double Kettlebell Front Rack Hold, HEAVY)
- Rest 1 min between sets OR
- Share KBs w partner and trade sets **your rest is them working**
- METCON
- 8 min AMRAP
- 9 Med Ball Cleans 20/14
- 15 Kettlebell Swings 53/35
- **Top of every min 5 burpees, workout starts with 5 burpees**