25 min AMRAP 400 m Run, 50 Push Ups, 15 Power Clean RX 60 kg.
Endurance: Every 5 min for 30 min A. 40/30 Cal Echo Bike, B. 800/600 m Run, C. 800/600 m Row
Lower body
4×8 back squat
4x 16 box step up alternate
4x deficit sumo squat
3x 10 Swiss ball leg curl + 30″/45″ glute bridge hold
3x 40″/1′ farmer walk + 12/15 v ups
