WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

10mins to work up to:

3RM fast back squat

Then

2×10 @70% of 3RM

Tabata

For TOTAL REPS:

8 rounds of each

20s work/ 10s rest

Bike for cals

Pull ups

Push ups

Row for cals

(1min transition between exercises)

Extra Credit

4 rounds NFT

15 good mornings AHAP

20 alternating lunges AHAP

20 glute bridges w/ hip circle