Part One:

Run 1 mile for time 


**** if clients dont want to run have them do the emom****



8 min EMOM
alternate between
40 sec high knees jump rope
40 sec Up Downs

Part Two

For time:
50 Bench Press, 155/95 lbs or pick load

Every time you break complete:
10 Russian Kettlebell Swings, 70/53 lbs or pick load

Time cap: 10 mins

“3 rounds for quality of:
30 Banded Face Pulls
30 Banded Tricep Extensions
10/10 single leg glute bridge or 30 db glute bridge
10/10 single leg calf raises”