Warm up
100m run
10 Samsung Rotations
10 Floor sweepers
20 Plank Shoulder Taps
10 Table Tops
10 Air Squats
Metcon
For Time (40min Cap)
20 Burpees
200m Run
40 Walking Lunges
400m Run
60 Push ups
600m Run
80 Butterfly Sit ups
800m Run
100 Squats
1000m Run
80 Butterfly Sit ups
800m Run
60 Push ups
600m Run
40 Walking Lunges
400m Run
20 Burpees
200m Run
Cool Down
Tai Chi Spins
Scorpions
Twisted Cross
Floor sweepers
Down Dog
Couch
Calf
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