Warm Up
100m Run
20 Curly Jeffs
10 Squats
10 Inch worm
10 Good Mornings
Strength
4x8 Front squat
Metcon (30min)
E2MOM 10 Rounds
10 Cal
10 DU/30 Single Skips
2min Rest when complete then AMRAP below remaining time
Core Torch
20 Butterfly Sit ups
20 Spiderman Sit ups
20 Russian Twist
20 Dead Bug
Cool Down
Cobra
Down dog
Groin
Twisted Cross
Scorpion
General Warm-Up: (4-6 minutes) 2 Sets: For Quality 1:00 Machine of Choice 10 Air Squats 8 Cat-Cows 10 Scapular Pull-Ups 10 Banded...
Mobility and Bodyheat (4 minutes) 1:30 Cardio Choice :30 second Puppy Dog Pose :20/:20 Scorpion Stretch :30/:30 Deep Lunge Ankle...
General Warm-Up: (5-7 minutes) 2 Sets: For Quality :30 second Jump Rope (Single Unders, Running Singles, Double Unders) 5/5 Pendulum...
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