Warm up
400m Row
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Strength (20min)
1RM Bench Press
Metcon
For Time (20min Cap)
4 Rounds for Time
100m Run
20 DB Squats 15/10
40 sec plank
20 Russian Twist 15/10
40 DB OH lunge
Cool down
30 sec each exercise
Couch
calf
German hang
passive hang
Cat/Cow
Pigeon
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