Fitness
30 minute AMRAP
Recovery pace and effort, No score for this one!
400 m row @2K + pace
30 seconds goblet squat hold
8 back bend
6 shin box
4 kick through
Performance and Sport
30 minute AMRAP
Recovery pace and effort, No score for this one!
400 m row @2K + pace
6 pistols
8 GHD hip extensions
4 down dog to hip opener
1 MU progression at your level
