Warm up
100m run or 1min Star Jumps
10 Tea Cups
10 Squat round arch
10 Cat/Cow
10 Bird/Dog
10 Passive/active hang
Skill (10min)
T2B/ Knee Raises
METCON
For Time (30min Cap)
2 Rounds (keep weight Light)
A/ 3min AMRAP
20 Cal Row
10 Burpee over Rower
30 sec rest
B/ 3min Bike (hold uncomfortable pace)
30 sec rest
C/ 3min AMRAP
100m Run
10 HSPU
30 sec rest
D/ 3min AMRAP
10 2xDB Devil Press 15/12.5
10 2xDB Squat
Cool Down
Up/Down Dog
Cat/Cow
Forward Fold
Scorpion
Twisted Cross
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