Warm up: 600m team burden run
Movement prep: Lunge complex- into bb prep
Strength: Every 60 seconds x10mins
1rep x Front squat(3010)
Plank hold(press up position-tight tummy and bum) 20 seconds
WOD
EMOM x24mins:
min 1-10 strict chins/rings rows
min 2-10/10 reverse lunge
min 3-30 doubles
