Warm Up: 7 Mins
2 Round Tabata :20/:10
Air Squats
Banded Curls
Alt Lunges
Burpees
Then: 400 M Run

Strength: 12 Mins
On a 12:00 clock
Every 4:00 (3 Supersets)
8-10/Side Front Rack Drop Lunges – Video
8-12 Double DB or KB Bent Over Row – Video
*Mobility Between Sets: Roll & Stretch Lats & Glutes

Metcon: 18 Min Cap
For Time:
400 M Run
20 C2B Pull Ups
40 Back Squats 115/75
40 Pull Ups
20 Back Squats 115/75
400 M Run

Extra Credit:
3 Rounds:
10 / Side Concentration DB Curls
15-20 Overhead Band Tricep Extension – Video