• WARMUP
  • 1:00 Hamstring Stretch
  • 1:00 Bike @300/200 watts
  • Ostrich Walk
  • 10 CARs F/B
  • 10 Windmills kB/dB/plate

  • METCON
  • 50-40-30-20-10
  • Kettlebell Swings 53/35
  • **Run 800m between each set, finish with 10 Kettlebell swings**