A. (0:00-20:00)
45s. Row/Bike + Squat twist
45s. Row/Bike + Up & down dog
45s. Row/Bike + Spider lunges (alt.)
45s. Row/Bike + Single leg Scale (alt.)

3 rds:
3-8 Front squats
Add weigths

Mobility btw sets.
- Couch stretch
- Pigeon stretch
- Front rack

B. (20:00-30:00)
Front squat:
5x5
@ 73%
Every 2min.

C. (30:00-60:00)
EMOM x20:
1.) Bike
2.) Wallball
3.) Row
4.) Rest...

• you choose reps.