Warm Up
100m Run
10 Samsung Twist
10 Push Ups
10 Good Mornings
10 Squat round arch
Metcon
For Time (45min Cap)
"Murph"
Run 1.2km
100 Pull ups
200 Push ups
300 Squats
Run 1.2km
Cool Down
Cobra
Good Mornings
Scorpion
Twisted Cross
Happy Baby
Childs Pose
Warm-Up Group 400m Run --- 2 Sets, For Quality 30 second Dead-Hang on Pull-Up Bar 10 Alternating Single Arm Kettlebell Deadlifts 5-6...
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