8 7

WARMUP

3 RNDS
30 sec Plank
30 sec Bottom Squat Hold 

2 RNDS
10-15m Duck Walk (add Kb for extra mobility)
30 sec Arch Body Hold

BUYIN

15 min
4 x 5 or 8 - increasing

At least 2:00 Rest

WORKOUT

5 rnds - goal: under 8 min

8 Front Squats  135/95 OR 95/65 OR 75/55
10 Burpees over Bar
    OR 12 Bodybuilders over Bar

BONUS

5 min
accumulate max
L-sit  OR
     Hanging Knee Raise Hold

OR

      400 run/row
2:00 Suprapatellar Smash & Floss   (ea/s)
      400 run/row
2:00 Couch Stretch   (ea/s)
      400 run/row
2:00 Pigeon   (ea/s)