Metcon
3 rounds of 20sec work/ 1:40 rest (12 working sets)
1. push press (50%/1RM)
2. double kb squats
3. erg
4. sled push
5. rest 2min
Go all out in every interval!
Quality work
6 min for quality:
20+20s DB side plank hold
4-8 medball strict knee raise
20s hollow body flutter kicks