10 minutes of sustainable effort:
Run to fence and back
10 Quadruped Hip Extensions/Leg
30s Plank on Hands
10 Air Squats
Metcon (No Measure)
Min 1: 12 Goblet Curtsy Squats (6/Leg)
Min 2: 8-10 Supinated Grip Body Row
Min 3: 8-10 Supine Leg Lowering
Ensure each rep is of quality. Move slow and controlled. Focusing on mind to muscle connection.
4 rounds of continuous effort:
15 Kettlebell Swings
20s Tuck L-Sit
5 Burpee Broad Jumps
Although this workout is scored "for time", it does not mean to prioritize speed over proper movement.