EMOM x 15 mins
MIN 1 - :50 MAX Air Squats
MIN 2 - :50 MAX Leg Extensions
MIN 3 - :50 MAX Plank Rotations
1 Round = 3:00 Rotation

-Finisher-

3x12
shoulder shrugs
Front & side raises
Super man

5 RFQ YGIG

10 double DB Burpees 25kg
100m DB farmer carry

Intervals run 4 min + 1 min walk

5 rounds
400m run (modaret to hard pace)
600 jog
400m walk

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Core strength
EMOM x 12
Min 1: 10 leg raises
Min 2: 20 sit ups

WOD
5RFT
5 burpees
10 ring rows
15 KBS
20 walking lunges

2 mile run broken into intervals
First mile was a jog, second mile broken into faster paced sprints.

After first mile:
40 reverse lunges
44 push ups
30 air squats
Two :45 second plank hold

Do 6 sets of 2 hang squat cleans, AHAP.

Back squat
3 rounds 4 reps
3 rounds 3 reps

36min EMOM
6 rounds

1) Bikeerg
2) Push up
3) Goblet Squat
4) Single leg V-up
5) Single Arm Thruster
6) Rest

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(20)
20:00 minute jog/run for distance

Finisher
:30 side plank left/right
1:00 min quad stretch