Warm Up
Run for 4 min (3-4 laps)
Mobility
Quad/hip wall 1 min each side
10 Bootstrappers
Skill
3 sets of 10 Push Jerks
Think light, medium, and heavy.
Workout
Cindy
20 Min AMRAP
5 Pull ups
10 Push Ups
15 Squats
T1: modify as needed
T2: as written
T3: 1 round EMOM or faster
Ironmile Move / performed as EXTRA WORK / an alternative workout which could be subbed for above
30s on/30s off x 20 min
Cal assault bike