Warm up
100m run
10 Tea Cups
10 Squat round arch
10 Cat/Cow
10 Bird/Dog
10 Passive/active hang
Skill (10min)
T2B/ Knee Raises
METCON
For Time (30min Cap)
700m Run
100 Squats
100 Walking lunges
50 Push ups
50 Box Jumps
50 Alt KB Snatches 24/16
25 KB Swings
25 Burpee
25 Butterfly Sit ups
Cool Down
Up/Down Dog
Cat/Cow
Forward Fold
Scorpion
Twisted Cross
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