Workout:
3 min Bike
Perform the complex three times:
Kb Cossack squat 1 x 10 each leg
Deep goblet squat hold 30 seconds
Squat and reach 1 x 10
Bird Dog 1 x 10
Plank 30 seconds
Side planks 30 seconds
Single leg glute bridge 1 x 10 each leg
Metcon:
Row 1k
20 Back squats @60-65%
Run 800
20 Back squats
Row 1k