Warm up
2 rounds
100m run accelerate every 25m to a hard pace
20 walking lunges
15 drop squats https://youtu.be/CWhIRbeUgGM
15 sec split stance isometric with pulse R https://youtu.be/QDsQA5F1ScM
15 sec split stance isometric with pulse L

Primer
2 rounds
goblet ballet squat @2020 x 8 reps https://youtu.be/yVmUTq5kLws
goblet curtsy drop lunge @ 30X0 x 3-5 per leg https://youtu.be/b75R4RvqF5Q
Filly carry x 30 seconds/arm- one DB overhead + one DB racked

 WOD
"Heavy Day"
10 sets
every 2:00 complete 3 front squats @ 70%


If Time remains:
Core finisherhttps://www.instagram.com/p/CDMe0bclbM8/

3 Sets
10 Right Arm Hollow Body KB Chest Press -directly into-5 Right Arm KB Turkish Sit-Ups
*switch sides and repeat
-then-
10 Dual KB Turkish Sit-Ups (add in a 20sec isometric at the top of the final sit up)

-rest as needed and repeat from top