Warm up
100m run
20m Duck walk
10 Floor sweepers
20 Plank Shoulder Taps
10 Tabletops
10 Air Squats
Metcon (40min Cap)
For Time (15min Cap)
26 DB/KB Thrusters
26 Cal Row/Bike
26 Pull up
26 Cal Row/Bike
26 DB/KB Thrusters
rest 2 min
For Time (12min Cap)
14 DB/KB Thrusters
14 Cal Row/Bike
14 Pull up
14 Cal Row/Bike
14 DB/KB Thrusters
rest 2 min
For Time (10min Cap)
8 DB/KB Thrusters
8 Cal Row/Bike
8 Pull up
8 Cal Row/Bike
8 DB/KB Thrusters
Cool Down
Tai Chi Spins
Scorpions
Twisted Cross
Floor sweepers
Thread the needle
Down Dog
Comments