STRENGTH
Overhead Squat 7 x 1
Half Kneeling KB Windmill 4 x 5 each side https://youtu.be/ZAhnYIFtI_Y
CONDITIONING
Six Rounds for Time
200M Run
12 Front Squats (115/75)
21 Sit Ups
18 Min Time Cap
CORE/MOBILITY
1 Min Upward Dog
1 Min Twisted Cross