Warm Up
3 Rounds
2 Laps Run
10 Banded Good Mornings
5 Inchworm to Cobra
Core Work
Tabata 4 Rounds
Elbow to Hand Plank
Superman
Hollow Hold
Leg Raises
Skills / Strength
Deadlift
5×5
Tempo 3s up 3s down
Metcon
MR.18.10.30
AMRAP 9 Mins
20 DB Push Press
40 Double Unders
Scale DU to SU but double the reps