Warmup
Amrap 6
1 -7 way hip each side
-max time Heavy hollow Squat
-run on each leg 20 mts
-Bird Dogs
Custom Metcon (Time)
EMOM 20
Minute even: 6 Burpees
Max Reps Box Jump Over 24/20
Odd minute: 12 Goblet Squats
Max time Wall Hollow Squat
Aerobic Capacity (Distance)
Max mts Run 10 mins