Decide
min 1 – 10 squat
min 2 -11 squat
min 3- 12 squat
mins 4- 13 squat
mins 5 – 14 squat
min 6- 15 squat
curl 60 reps band preacher
60 sit ups med ball between ft
R/L 2x
(turf and back) SA farmer Walk R/L 3x
8 Turkish get up stage 1 R/L 1x https://www.youtube.com/watch?v=SxMkr1DkWtk
50 bicycles
250 row
40 mnt bosu
15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw
7 min amrap
12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg
12 Trx push-up 3-3 cadence
7 min amrap
12 Kb rows r-l https://youtu.be/dBrDr59R7Rc
double clinch grip if needed to go heavier https://youtu.be/6gSmrVkpCWQ
12 kb Complex 12 floor press- 20 sissors- 3 NEG https://www.youtube.com/watch?v=-3hTkKK89kk
7 min amrap
4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY
15 band twist r-l
decide you final segment