Warm Up

3:00 Row/Bike/Run 

Knee Squeeze
Ninja Lunge
Spiderman Walk
Frankenstein Walk

W/Empty Bar:
10 Good Mornings
10 Side Bends
10 BTN Strict Press
10 BAck Squats

Mobility:
~ Kicks
~ Banded Hip/Hamstring/Couch
~ Individual

Workout

A. Back Squat
EMOM x 9, climbing each time the reps increase - NOT each set
Min 1-3: 3 Reps
Min 4-6: 2 Rep
Min 7-9: 1 Rep

B. "Enchanted"
AMRAP 10:00
7 Burpees
14 Wall Balls (20/14)
21 KB Swings (53/35)
OR…
Redo 16.2

C. 10:00 Airdyne
E2M = 15 Sit Ups