Warm up
100m Run
10 Squat round arch
10 Inch Worms + Push Ups
10 Cat/Cow
10 Bird/Dog
Metcon (25 min Cap)
5 Rounds for Time
1000m bike
100 lunges
500m row
50 squats
Core Torch (15min Cap)
20 Butterfly Sit up
20 Jacknives
20 Alt V Situp
20 Ankle taps L/R=1
20 Leg Raise
Cool Down
Cat/Cow
Scorpions
Twisted Cross
Pigeon
20s passive hang
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