Warm Up
100m Run
20m Emu walk
10 Squats
10 Inch worm
10 Banded Good Mornings
Strength
4X10 Overhead Squat (15mins)
Metcon (20min)
AMRAP
20m DB OH walking lung 15/12.5
10 DB Box Step over
20 Alt DB Snatch
200m Run
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
General Warm-Up: (4-6 minutes) 2 Sets: For Quality 1:00 Machine of Choice 10 Air Squats 8 Cat-Cows 10 Scapular Pull-Ups 10 Banded...
Mobility and Bodyheat (4 minutes) 1:30 Cardio Choice :30 second Puppy Dog Pose :20/:20 Scorpion Stretch :30/:30 Deep Lunge Ankle...
General Warm-Up: (5-7 minutes) 2 Sets: For Quality :30 second Jump Rope (Single Unders, Running Singles, Double Unders) 5/5 Pendulum...
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