Updated: Jan 20, 2022
Warm Up
200m Run
10 Samsung Twist
10 Push Ups
10 Good Mornings
10 Squat round arch
Metcon
5 Rounds For Time (30min Cap)
500m Run
20 HSPU
20 Butterfly Sit ups
30 Cal Bike Row
20 Pull ups
20 Wall Balls
2min rest into
Core Torch
3 Rounds
20 Spiderman
20 Alt V Sit ups
20 Ankle side tap
Cool Down
Cobra
Good Mornings
Scorpion
Twisted Cross
Happy Baby
Childs Pose
Warm-Up Starting Partners on Different Stations and Rotating 30 seconds @ Each Station Station 1: Echo Bike @ 6 RPE Station 2: 15-20 sec...
Warm-Up 2:00-3:00 Cardio Choice - :30/:30 Â Couch Stretch :60 Â Alternating Active Pigeon Stretch :30/:30 Â Active Scorpion Stretch :60 Â ...
Monday Snatch 1x2 40 50 60% 1x1 65 70 75% 1x1 80 85 90% (for the brave) 1x1 95 100 100+% Clean & Single Jerk 1x2 50 60% 1x1 65 70 75% 1x1...
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