20-minutes:
10 reps per side, adductor dips
10 reps per side, T-hip rotation
10 reps per side, cross-body deadlift
10 alternating thoracic bridge
10 reps per side, wide-stance band rotation
10 reps per side, heavy half Turkish getup
AMRAP in 20-minutes:
400m run
16 dumbbell box step-overs
200-foot bear crawl
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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