Warm up
200m Run
20 Air Squats
15 Butterfly Sit ups
10 Push ups
Metcon (40min Cap)
5 Rounds for time
800m Run
7 Deadlifts 100/70
10 Burpee pull ups
14 Alt DB Thrusters 22.5/15 (7L/7R)
20 Box Jump
*If complete before 40 min
Core Torch
AMRAP
20 Butterfly Sit ups
20 Jacknives
20 Alt V sit ups
20 Candle sticks
20 Dead bugs
20 Russian twist
Cool Down
Happy Baby hold
Scorpions
Twisted Cross
Cat/Cow
Tai Chi Spins
Quad
Calf
Warm-Up Starting Partners on Different Stations and Rotating 30 seconds @ Each Station Station 1: Echo Bike @ 6 RPE Station 2: 15-20 sec...
Warm-Up 2:00-3:00 Cardio Choice - :30/:30 Â Couch Stretch :60 Â Alternating Active Pigeon Stretch :30/:30 Â Active Scorpion Stretch :60 Â ...
Monday Snatch 1x2 40 50 60% 1x1 65 70 75% 1x1 80 85 90% (for the brave) 1x1 95 100 100+% Clean & Single Jerk 1x2 50 60% 1x1 65 70 75% 1x1...
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