Warm-up
5min Bike/Row/Ski/Run/Versa
Then
3 Rounds
10 DB Suitcase DL e/s
20 Frog Pumps
10 Cossack Squats (total)
Then..,
10 Back Rack Lunges (5 each leg)
Immediately into;
10 Single leg deadlifts (10 on each leg)
• Foot elevated behind you on a bench or box. Barbell or DB
Start LIGHT and build.
Rest :90
Shoot for 5-6 Rounds in a 20min Cap.
Then..,
For Time:
21-15-9
Muscle Snatch 75/55
Burpees Over The Bar
T2B
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