Updated: Nov 28, 2021
Warm up
100m Run
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Metcon
For Time (45 min CAP)
(in a team of 3)
Buy in
3000m Row
200 Goblet Squats
in remaining time conduct AMRAP
60 Burpee
60 Goblet Lunges
60 KB Swings
Cool down
30 sec each exercise
Couch
calf
German hang
passive hang
Cat/Cow
Pigeon
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