Warm up
100m Run
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Metcon
"BLOOD THIRSTY"
5 Rounds For Time
600m Run
60 Russian KB Swings
40 Squats
20 Cal Bike/Row
Cool down
Rollouts
Down Dog
Couch
calf
German hang
passive hang
Cat/Cow
Pigeon
Scorpion
Twisted Cross
Warm-Up For Quality 2 Sets (8 Total Intervals) 40 seconds @ Each Station 20 second Transition - A Skips + B-Skips - Â Bird-Dogs w/ Pause...
Warm-Up: 10:00 AMRAP, For Quality 20  Bear Plank Shoulder Taps  5 Single Arm Kettlebell Push Press (Right) 15m  Bottoms Up Kettlebell...
Warm-Up: 4 Sets, For Completion :20 second Work :10 second Transitions between movements - Cardio Choice - Air Squats -  Inchworm...
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