WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 6  FRONT RACKED LUNGES (ASCEND)
EVEN) 6 BACK SQUATS (SAME WEIGHT AS LUNGES)

WOD
5 ROUNDS FOR TIME, 13:00 CAP:
20 RUSSIAN SWINGS 70/53
15 BURPEES

AFTERMATH
5:00 (EASY) BIKE OR ROW

COOL DOWN