Warm up
100m run
20m Emu Walk
20m Broad Jump
10 Pike push ups
30 sec Tai Gi Spins
Prep (with Broomstick, Barbell)
5x Strict press
5x Push Press
5x Push/Split Jerk
Strength (15min)
5x5 Push/Split jerk
METCON
For Time(25min Cap)
10 Wall Walks
20 DB C&J
30 Wall Ball
40 T2B
50 Cal Row/Bike
40 T2B
30 Wall Ball
20 DB C&J
10 Wall Walks
Cool Down
Cobra
Down Dog
Cat/Cow
Thread the needle
Pigeon
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