Warm Up
Strength
Front Rack Lunges 5x8
Barbell Glute Bridges 5x8
Workout
EMOM 12
1. 15 Wall Balls 20/14
2. 45m Gun Walk 20/15
3. 10 Burpees onto Plate
Hero
BERT
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees