Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds.

150 m run

5 pull ups.

10 goblet squats

Workout warmup:

Bulgarian split squats, 5x7 each leg. Use same weight as last week or more.

Workout:

Four rounds for time of:

400 m run

Two rounds of Cindy (5 pull ups, 10 push ups, 15 air squats.)