Warmup Amrap 6 1 -7 way hip each side -max time Heavy hollow Squat -run on each leg 20 mts -Bird Dogs
Custom Metcon (Time) EMOM 20 Minute even: 6 Burpees Max Reps Box Jump Over 24/20 Odd minute: 12 Goblet Squats Max time Wall Hollow Squat
Aerobic Capacity (Distance) Max mts Run 10 mins