Warm Up

 3 rounds

10 step death march- light DB in each hand https://www.youtube.com/watch?v=ZGchgrQLfno
10 lateral banded walks each direction
20 sec side plank hold each side

Single leg posted RDL (foot up against the wall)
4 sets of 6 reps each side (KB in each hand)

30:00 EMOM
min1- bike cals 15/12 fast paced
min 2- 200m run- out the garage door and back to the front door
min 3- TTB x 12 reps or sub hollow rocks x 16 reps