Warm up
100m Run
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Metcon
40 min Running Clock
* Partner Workout
18min AMRAP
2 Wall Walk
10 KB Swing
100m run (together)
+2 Wall walk each round
4 min rest
For Time (18min Cap)
200 Squat
150 Cal Bike/Row
100 Burpee
Cool down
30 sec each exercise
Couch
calf
German hang
passive hang
Cat/Cow
Pigeon
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