Workout Video:
Warmup:
40sec Commando Plank
40sec Squat hold
30 Knee taps
30 Heels to butt
20 Good Mornings
20 Dislocations
10 Burpee Step-ups
10 Inch Worms
Strength:
5 Sets:
10/10 Single leg deadlifts
20 Bent-over Rows
Metcon:
For time:
27-21-15-9-3 reps of:
Thrusters
Weighted Step-ups
1min Commando Plank after each set
Endurance:
10 Rounds for time:
30 Situps
25 Air Squats
20 Russian Swings (kb/db/backpack)
15 Pushups