8 1

WARMUP

3 rnds
6 burpees
9 HP cleans
6 handstands
100m run/row

BUYIN

4 rnds
30 sec Side Plank  R
30 sec Ring Plank
30 sec Side Plank  L
30 sec Ring Plank

WORKOUT

(21)  -18-15-12-9-6-3   -  goal under 14 min
Front Squats    95/65  OR   55/35

and after each set:
20/15 Abmat Situps

BONUS

2-4 minutes on each
Quad Smash   R
Suprapatellar Smash & Floss R
Couch Stretch R

Quad Smash   L
Suprapatellar Smash & Floss L
Couch Stretch L