Warm up x2
100m Run
20 Mountain Climbers
10 Cat/Cow
10 Samsung Twist
20m Broad jump
METCON
3 Rounds For Time (10min)
500m Row
30 Leg Raise over KB
20 KB Swing
10 KB OH Lunge
Rest 2 Min
For Time (10min)
1min Plank
21 Push up, Sit up, Squat
1min Plank
15 Push up, Sit up, Squat
1min Plank
9 Push up, Sit up, Squat
1min Plank
6 Push up, Sit up, Squat
1min Plank
3 Push up, Sit up, Squat
Rest 2 Min
3 Rounds For time (10min)
500m Bike
20 Wall Ball
15 Wall Ball Push up
100m Run
20 Wall Ball Russian Twist
20 Wall Ball Mountain Climbers
Cool Down
Up Dog
Down Dog
Cat/Cow
Tai Gi spins
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