Strength
3x 2-3 min rest between each
A1) 4 back squat 4.4.4.1
A2) 6ea staggered stance RDL 2.1.2.1
Metcon
EMOMx20
00:00-11:00
Even: 200m run
Odd: 15 wall ball
12:00-20:00
Even: 150m run
Odd: 20 walking lunge steps
Accessory
3x
20 hollow rock + 20 sec hold + 10 hollow rock
8 back ext