Warm Up
100m run
20 Leg Swing 10/10
10 Good Mornings
10 Samsung Rotations
10 Squat Round Arch
Metcon
For Time (40min Cap)
10-20-30-40-50-60-70-80-90-100
Alt Lunges
10 Burpees (after each set)
If finished before 40 min
5 rounds
20 Russian Twist
20 Deadbugs
20 Alt V sit up
20 Spidermans
Cool Down
Leg Swing 10/10
Scorpions
Twisted Cross
30sec Happy baby
30 sec Tai Gi spins
Quad
Calf
Hamstring
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