Updated: Jan 5, 2023
Warm Up
20m Bear Crawl
20m Broad Jump
20 Squat Round Arch
15 Table tops
10 Glute Bridge
5 Inch Worms
Metcon (40 min)
Interval Training
Test
Option 1
- 2.4km Run
Option 2
-5km Row
Option 3
- 10km Bike
Option 4
- 150 Burpees
In remaining time Conduct stretches below
Cool down
30 sec each exercise
Couch
calf
German hang
passive hang
Cat/Cow
Thread the Needle
Scorpion
Twisted Cross
Up/Down dog
Groin Stretch
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