Flow Workout
Monostructural Cardio, 5 mins
— then —
3 rounds of:
Walking Lunge, 50 ft
15 Plate Ground-to-Overheads, 45/35 lbs
10 Push-ups (feet on plate)
— then —
Monostructural Cardio, 3 mins
— then —
3 rounds of:
50 Plyo Skiers (on plate)
15 Plate Squats, 45/35 lbs
10 L/10 R Plate Wraps, 45/35 lbs
— then —
Monostructural Cardio, 1 min
— then —
3 rounds of:
Plate Overhead Carry, 45/35 lbs, 100 ft
15 Plate Reverse Lunges, 45/35 lbs
10 Alternating Staggered Push-ups (hand on plate)

*complete at a 60-70% effort