Warm up 10 of each
Twisted Cross
Air Squat
Burpees
Ostrich Steps
Lunges
Samsung
Push ups
Good Mornings
Scorpions
Pigeon Headbutts
Metcon
For Time (45 min Cap)
100 Cal
25 Kettle Bell Swing 24/16
25 Burpee
25 Box Jumps
75 Cal
25 Kettle Bell Swing 24/16
25 Burpee
25 Box Jumps
50 Cal
25 Kettle Bell Swing 24/16
25 Burpee
25 Box Jumps
25 Cal
25 Kettle Bell Swing 24/16
25 Burpee
25 Box Jumps
*10 T2B after each movement
Cool Down
Twisted Cross
Ostrich Steps
Samsung
Good Mornings
Scorpions
Pigeon Headbutts
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