CROSSFIT
*Base Week
Strength / Mobility
10min for Quality
20 Crossover Step-ups
10 KB Windmills / side
5 KB Halos / direction
Metcon
Tabatas:
Ring Rows
Battle Rope Hip Toss
Air Squat
Med Ball Scoop Toss
*1min rest between each tabata. Alt sides every 20sec on scoop toss