Aloha Monday

 Warm-up

Run 200m
15 air squats
10 straight leg sit ups
10 walking lunges
Run 200m
3 wall walks
10 back extensions
10 glute bridges
*group stretch to follow

Weightlifting

Back Squat 1x4@70%
1x4@75%
1x4@80%
1x4@85%
*Log in last set of 4 reps

Metcon

Metcon (AMRAP - Reps)10 Minute AMRAP
3 HSPU
3 Burpees
6 HSPU
6 Burpees
9 HSPU
9 Burpees
*Keep increasing by 3 reps until the time cap