The End

A – Posterior chain strength work

4 sets of strength:

16 back rack lunges
superset with
25 russian swings (eye level) 32/24

B – Workout of the day

Partner workout

Cash in : 3 rounds of Cindy each,

Cindy Rx = 5 pull ups + 10 push ups + 15 air sqauts
Cindy L2 = 3 pull ups + 6 push ups + 15 air squats
Cindy L3 = 5 jumping pull ups + 10 box push ups + 15 air squats

Then,

1 gate partner run
20 thrusters 50/35
20 burpee box jumps 24″/20″
2 partner runs
30 thrusters 50/35
30 bupree box jumps 24″/20″
3 partner runs
40 thrusters 50/35
40 burpee box jumps 24″/20″

Cash out: 3 rounds of Cindy each

*20 min cap