Warm up
400m Row
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Strength (20min)
6X 3 Bench Press
Metcon
For Time (5min Cap)
21-15-9
Thrusters 40/25
Pull Ups
2min rest
For Time (5min Cap)
21-15-9
Cal Bike
Box Jump
2 min rest
For Time (5min Cap)
21-15-9
Cal Row
Burpee
Cool down
30 sec each exercise
Couch
calf
German hang
passive hang
Cat/Cow
Pigeon
Warm-Up 3 Sets, For Quality 1:00 Cardio Choice 5 Inchworm Push-Ups 10 Glute Bridge Band Pull Aparts 20 Bear Plank Shoulder Taps 5/5 ...
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