Warm Up
100m Run
20m Emu walk
10 Squats
10 Inch worm
10 Banded Good Mornings
Strength
5x3 Front Squat (15mins)
5-10kg heavier
Metcon (27mins)
E3MoM 500m Row for 27mins
Cool Down
1 min each
Happy Baby
Pigeon
Up/Down Dog
Cat/Cow
Couch
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