Warm up
400m Row
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Strength (20min)
5X 3 Bench Press
*+5-10 kg
Mobility Metcon
30 sec each exercise
easy pose
shin
cow
cat
thread the needle
childs pose
down dog
3 legged down dog L
3 legged down dog R
low lunge
pyramid
high lunge
warrior
standing wide legged forward bend
side lunge
pigeon L
pigeon R
down dog
up dog
foreward fold
squat groin
seated groin
table top
bridge camel
seated forward bend
half lord of the fishes L
half lord of the fishes R
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