Warm up
100m Run
20 Roll Overs
10 Dislocates
10 Samsung Twist
10 Bird/Dog
Skill (10 min)
Ring Dips
5 sets max effort
* At home Chair Dips
Metcon
27min Running Clock
0-9min
30-20-10
Cal
Wall Ball
* At Home option
90-60-30 Mountain Climbers
30-20-10 Squats
9-18min
30-20-10
Burpee KB Swings 24/16
*At Home option
Burpees
18-27min
30-20-10
Push Up
Sit Up
*At home option as above
Rest 2min
Core torch
3 Rounds
20 Butterfly Sit up
20 Jacknives
20 Alt V Situp
20 Ankle taps L/R=1
20 Leg Raise
Cool Down
German hang
calf
couch
down dog
pigeon
spinal waves
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