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
15 min AMRAP
1-2-3-4-5-6-7-8-9-10 etc
Wall Ball
Burpee
200m Run @ completion of each round
Cool Down
Up/Down Dog
Cat/Cow
Forward Fold
Scorpion
Twisted Cross
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