Warm up
100m run
10 Inch Worms
10 Pike Push ups
10 Cat/Cow
10 Bird/Dog
Strength (20min)
1RM Strict Press
Metcon
"Fight gone bad" (18min)
3 Rounds - rotate each min
1/Wall Ball
2/SDLHP
3/Box Jump
4/HSPU
5/Cal
6/rest
rest 2min
3 rounds
Core Torch
20 Russian Twist
20 Zombie Sit up
20 Alt V Sit up
20 Plate pull through
Cool down
Cobra
Down Dog
Pigeon
Cat/ Cow
Couch Calf
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