A. KB Groin Shifts

4x 10 per side ; rest 1:00

– purpose – hip opener

B. Heel Elevated KB Overhead Bicycle Squat

3321 Tempo; 3x 10;  rest 1-2 mins

– Purpose: T-Spine Extension Mobilization

MetCon:

20 MIN AMRAP

500m Bike

300m Row

200m Run

*every 4 mins and starting at 0:00

perform 10 Plank KB Pull Throughs