Warm up
200m run
10 Squat round arch
10 passive/active hang
10 dislocates
10 bird/dog
10 down dog
20m bear crawl
Metcon
3 Rounds For Time (40min Cap)
700m Run
1000m Row
2500m Bike
Core workout if you finish early
AMRAP
20 Butterfly sit ups
20 Spidermans
20 Leg Raise
20 Jacknives
20 Russian Twists
Cool Down
Happy Baby
Spinal waves
passive hang
couch
calf
pec
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