Warm up
400m Row
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Strength (20min)
5X 5 Bench Press
Metcon
For Time (6min Cap)
21-18-15-12-9-6-3
Cal Row/Bike
Burpee
2min rest
For Time (6min Cap)
3 Rounds
100m Run
20 Pull ups
20 Push ups
20 Squats
2min rest
For Time (6min Cap)
5 Rounds
20 Butterfly Sit ups
20 Jacknives
20 Candle Sticks
40 Mountain Climbers
Cool down
30 sec each exercise
Couch
calf
German hang
passive hang
Cat/Cow
Pigeon
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