Monday 220912

Warm-Up: 0-4
3 Rounds
200m run
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges

Get Strong:12-27
Front Squat
Every :90 for 12:00
3 Reps @75%+ 1RM(90-%) Build across sets

Get Fit: 30-45
AMRAP 14:00
Climb the Ladder
2 Pull-Ups
2 Double KB Front Squats 53s/35s
200m Run
4/4/200, 6/6/200, 8/8/200, etc...