Warm up
200m Run
20 Air Squats
15 Butterfly Sit ups
10 Push ups
Metcon
5 Rounds for time
800m Run
7 Deadlifts 100/70
10 Burpee pull ups
14 Alt DB Thrusters 22.5/15 (7L/7R)
20 Box Jump
*if complete before 30 min
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
30s Happy Baby hold
20 Scorpions
20 Twisted Cross
30s Tai Chi Spins
Warm-Up For Quality 2 Sets (8 Total Intervals) 40 seconds @ Each Station 20 second Transition - A Skips + B-Skips - Â Bird-Dogs w/ Pause...
Warm-Up: 10:00 AMRAP, For Quality 20  Bear Plank Shoulder Taps  5 Single Arm Kettlebell Push Press (Right) 15m  Bottoms Up Kettlebell...
Warm-Up: 4 Sets, For Completion :20 second Work :10 second Transitions between movements - Cardio Choice - Air Squats -  Inchworm...
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