Warm up 10 of each
Twisted Cross
Air Squat
Burpees
Ostrich Steps
Lunges
Samsung
Push ups
Good Mornings
Scorpions
Pigeon Headbutts
Metcon
For Time (45 min Cap)
1600m Run
into
10 Rounds of:
10 Pull ups
20 Push ups
30 Squats
into
1600m Run
Cool Down
Twisted Cross
Ostrich Steps
Samsung
Good Mornings
Scorpions
Pigeon Headbutts
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