Warm up
100m run
10 Inch Worms
10 Pike Push ups
10 Cat/Cow
10 Bird/Dog
Strength (20min)
5x5 Strict Press
Metcon
For Time (20min Cap)
40 Cal Row/Bike
30 DB Squat Clean 22.5/15
20 Box Step over with DB
40 HSPU (80 Pike push up)
20 Box Step over with DB
30 DB Squat Clean
40 Cal Row/Bike
Cool down
Cobra
Down Dog
Pigeon
Cat/ Cow
Couch Calf
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