Warm up
100m Run
10 Squat round arch
10 Inch Worms + Push Ups
10 Cat/Cow
10 Bird/Dog
Metcon (25 min Cap)
5 Rounds for Time
400m Run
25 Burpee
Core Torch (15min Cap)
20 Butterfly Sit up
20 Jacknives
20 Alt V Situp
20 Ankle taps L/R=1
20 Leg Raise
Cool Down
Cat/Cow
Scorpions
Twisted Cross
Pigeon
20s passive hang
Warm-Up For Quality 2 Sets (8 Total Intervals) 40 seconds @ Each Station 20 second Transition - A Skips + B-Skips - Â Bird-Dogs w/ Pause...
Warm-Up: 10:00 AMRAP, For Quality 20  Bear Plank Shoulder Taps  5 Single Arm Kettlebell Push Press (Right) 15m  Bottoms Up Kettlebell...
Warm-Up: 4 Sets, For Completion :20 second Work :10 second Transitions between movements - Cardio Choice - Air Squats -  Inchworm...
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