Metcon:

Every 6:00 for 4 rounds of:

400 Meter Run
30 total DB Renegade Rows
20 total KB Rotational Cleans
10 Jump Squats

– Goal: Challenging effort. You should have at least 90s of rest after each completed round. Your choice of moderate weight today.

Accessory:

SINGLE LEG GLUTE HIP THRUST – FOOT ELEVATED ON A BENCH

3 x 10 each 1s hold at top. Rest 60s.