Warmup 0-10
Stabilizer 10-20
30/15x4
Plank Shoulder Taps
V-ups
Strength 20-30
10min AMRAP (focus on form)
10 DB Cluster (heavy)
10 Pushups
10 Broad Jumps
Metcon 30-50
Filthy Fifty For Time, Cap 15min
50 Kettlebell Swings (24/16)
50 Alt Lunges
50 Hanging Knee Tucks
50 Wall Balls (20/14 lb)
50 Superman
50 Cal Bike
Cooldown 50-55
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