Warm up:
5 Rounds
:30 Rev Stationary Lunges
:30 Plank Shoulder Taps
:30 BSE
:30 Stationary Inchworm

3 Rounds: :45 on :15 off
Left Lateral Squat Hold
Left Quad Tipper
Right Lateral Squat Hold
Right Quad Tipper
1 1/4 Air Squats

Track Dynamics: 20 Yards & walk back
A Skip
SL A Skip
Opp SL A Skip
Walking Zombie
Butt Kickers
High Knees

Strength: 10 x 3
KB Grinder 1 1/4 Squats
- get a few warm up sets to familiarize yourself with the motion, then 10 challenging sets of 3 reps
- 20 V Ups on Odd Sets
- 10 SL Burpees on Even Sets

Metcon: 50 TTB or 75 Knee Ups for time
- 400m Run every time you drop from the bar