Warm Up
100m Run
20m Emu walk
10 Squats
10 Inch worm
10 Banded Good Mornings
Strength
3X8 Overhead Squat (15mins)
* +2-5kg
Metcon (14min)
For Time
21 Deadlifts 70/55
21 Deficit Push ups
15 Deadlifts
15 Deficit Push ups
9 Deadlifts
9 Deficit Push ups
21 Deadlifts 90/65
50m Bear Crawl
15 Deadlifts
50m Bear Crawl
9 Deadlifts
50m Bear Crawl
Core Torch (15min)
AMRAP
20 Butterfly Sit ups
20 Jacknives
20 Alt V sit ups
20 Candle sticks
20 Dead bugs
20 Russian twist
Cool Down
1 min each
Cobra
Down dog
Groin
Twisted Cross
Scorpion
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