5 8

 WARMUP

Run
30s very easy
30s easy
30s moderate
30s moderate-hard

Olympic Wall Squat - 2:00

Squat Endurance  2 RNDS
8 Kang Squats
15 ea/s  Banded Side-KICK
10 Air Squats 2201

BUYIN

10 min EMOM alt.

1) 40s Air Squats
2) 20s ea/s Split Squat
    (Start on different leg every time)

 WORKOUT

14 min AMRAP (one KB)
14 KB STOH  53/35  R
    OR 16 @ 35/26  

          OR 12 @ 26/18   

50m Waiter Walk        R

8 KB OH Squat          R
    OR 10 KB Front Rack Sq

          OR  8 KB FR Sq

200m Run

14 KB STOH              L
    OR 16 same OR 12 same
50m Waiters Walk      L
8 KB OH Squat          L
  OR 10 same OR 8 same
200m Run

BONUS

Lower Body Mobility 
Glute Smash & Floss: 2:00 ea/s
Hip External Rotation w/ Flexion: 3:00 ea/s
Ham Smash & Floss: 2:00 ea/s