Warm Up
5 min AMRAP
5/5 staggered hand push up (knees if needed)
10 KB RDLs
10 step back lunges
Mobility
pigeon
squat strech
puppy dog
Strength
9:00 clock
1 min plank
1 min side plank-right
1 min side plank-left
Workout or Partner Workout
Individual version 30 min Cap
20 Deadlifts 275/185
Run 2 laps or Row 30 cals
20 Kettlebell Swings 70/53
Run 2 lapsย or Row 30 cals
20 Overhead Squats 115/75
Run 2 laps or Row 30 cals
20 Burpees
Run 2 laps or Row 30 cals
20 Chest-to-Bar Pull-Ups
Run 2 laps or Row 30 cals
20 Box Jumps 24/20
Run 2 laps or Row 30 cals
20 Dumbbell Squat Cleans 50/35s
Run 2 laps or Row 30 cals
Partner version: 30 min AMRAP
Share all reps as desired.