20 minutes, for quality:
5 reps per side, t-hip rotation
10 reps per side, single leg calf raise on plate
10 reps, tibialis raise
5 reps per side, knee over toe split squat slow and controlled
5 reps per side, dynamic box step-up
For time **20 minute cap**:
800m run
32 kettlebell swings
24 push-ups
600m run
24 kettlebell swings
18 push-ups
400m run
16 kettlebell swings
12 push-ups
200m run
8 kettlebell swings
6 push-ups
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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