Warm up
Tabata- squats/jumping jacks
Skill- 15mins to work on your goats
Metcon
21-15-9
Front rack lunges 115/85, 95/65,75/45
Kb swings 52/35, 35/22, 22/14
Burpees
250m row after each set
21-15-9
Front rack lunges 115/85, 95/65,75/45
Kb swings 52/35, 35/22, 22/14
Burpees
250m row after each set
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