Warm up
100m run or 1min Star Jumps
10 Tea Cups
10 Squat round arch
10 Cat/Cow
10 Bird/Dog
10 Passive/active hang
Skill
Pull Ups
- Ring Row
- Band
- Kipping
METCON
Remembrance day Workout
Gallagher & McDonald
2 Rounds
200m Run
16 KB Swing
16 Pull Ups
16 Goblet Squat
200m Run
14 KB Swing
14 Pull Ups
14 Goblet Squat
200m Run
12 KB Swing
12 Pull Ups
12 Goblet Squats
Cool Down
Up/Down Dog
Cat/Cow
Forward Fold
Scorpion
Twisted Cross
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