The Mobility
The Warm-Up
For 8:00 work through the following movements
Cossack Squats (Lateral Lunges)
The Strength
Spend 7:00 in each station then move down the list. For example 7:00 doing DL, then 7:00 doing DB RDLs, 7:00 doing glute bridges.
The Met-Con
Rounds For Time with a 10:00 Time Cap
Make note that Rx is 7 rounds and Per/Fitness is 6
Flush
5:00 Bike
The Finisher
