*third set is the heaviest. Rest adequately and reduce by 10% for the AMRAP set.
*superset with 8 rocking hip flexor stretches
30s Max Calorie Row
30s Max Burpees
30s Front Rack Hold
*for front rack hold try to use the same weight you used for your final back squat set.
*score is total calories and burpees+weight for the Rack Hold
60s Lizard(each side)
60s Pigeon(each side)
60s Seated Toe Touch(use band if needed)
60s Child’s Pose