A
3 Rounds
Ride 20/15 Cal
4 box jumps landing tall
8 KB Goblet squat + 4 steps duck walk
10 jumping lunges
20 banded good mornings
(15 min)

B
Front squats
3-3-3-3-3
(20 min)

C
400m farmers carry (50/35lb)
40 DB front squats
(5 min)

D
Coach led cooldown and mobility
(5 min)