Warm Up
100m Run
20 Shoulder Screws
5 Burpees
10 Inch Worms
15 Squats
Metcon
For Time with partner (40min Cap)
Working 30sec on 30 sec off
100 Burpees
200 Sit ups
300 Lunges
400 Air Squats
500 Run (Both Complete)
400 Air Squats
300 Lunges
200 Sit ups
100 Burpees
If finished before 40min
AMRAP of
20 Alt V sit ups
20 Deadbug
20 Spidermans
20 Ankle Taps
20 Russian Twist 10/5
Cool Down
Up Dog
Down Dog
Cat/Cow
Quad
Calf
Tai Gi spins
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