11 14

WARMUP

200m Run w/Medball light
15 Air Squats w/Medball & 1 sec Pause
10 Ring Rows w/1s Pause
30 sec Supinated Deadhang Hold
10 Ring Rows w/1s Pause
15 Air Squats w/Medball & 1 sec Pause
200m Run w/Medball light

BUYIN

2 RNDS
8  Front Step Lunges   (ea/s)
8  Reverse Step Lunges   (ea/s)

  THEN

Bulgarian split sq
4 x 8   (ea/s)
 1:00 Rest   b/t sides & sets

WORKOUT

20 min cap

50 Wallballs      20/14
400m Run w/Medball
50 Air Squat Jumping Pullup
400m Run w/Medball
50 Wallballs
400m Run w/Medball

BONUS

4 Rounds For Quality
30 sec Ring Body Saw
30 sec Kb Deadbug
AMRAP Hollow Hold

Rest as needed b/t Sets