Warm up
100m Run
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Metcon
For Time (35 min CAP)
*With a partner complete the following
Buy in
2000m Bike/1000m Row/800m Ski
Into
5 Rounds for time
20 Sync DB Devil Press
20 Sync Squats
20 Sync Sit ups
Buy out
2000m Bike/1000m Row/800m Ski
Cool down
30 sec each exercise
Couch
calf
German hang
passive hang
Cat/Cow
Pigeon
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